Recipe: Greens and Lentil Soup

GREENS AND LENTIL SOUP

1 tsp. extra virgin olive oil
2 garlic cloves, minced
1 small onion, chopped
2 ribs celery, chopped
2 large carrots, chopped
1 tsp. dried oregano
Salt and freshly ground black pepper, to taste
1/2 cup dry red lentils, rinsed
1 1/2 cups water
1 1/2 cups reduced-sodium vegetable broth (or chicken broth)
2 cups kale, center ribs discarded and sliced thin
4 Tbsp. nonfat sour cream, for garnish (optional).

In a medium pot, heat oil over medium heat. Cook garlic, stirring until golden.

Add onion, celery and carrots. Season vegetables with oregano, salt, and pepper. Cook, stirring until softened.

Add lentils, water and broth and simmer covered for 30 minutes. Add kale and simmer uncovered until tender, 5 to 7 minutes.

Season with salt and pepper to taste. Garnish each with 1 Tbsp. sour cream, if desired.

Makes 4 servings

Per serving: 140 calories, 2 g total fat (0 g saturated fat), 24 g carbohydrate, 9 g protein, 6 g dietary fiber, 320 mg sodium

Source: the American Institute for Cancer Research