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View more "Soups & Creams" recipes Broccoli, Kale and Lentil Soup Recipe

Broccoli, Kale and Lentil Soup

Dairy Farmers of Canada
Add to Calendar 05/20/2019 10:00 AM 05/20/2019 11:00 AM America/New_York Choose the perfect time to make this recipe What you'll need:

1 tbsp (15 mL) butter
1 medium onion, chopped
3 cloves garlic, minced
1/8 tsp (.5 mL) hot pepper flakes or smoked paprika
Salt and pepper
1/3 cup (75 mL) dried red lentils, rinsed
2 1/2 cups (625 mL) low-sodium vegetable or chicken broth
4 cups (1 L) chopped broccoli (stems and florets separated)
4 cups (1 L) chopped packed trimmed kale
2 cups (500 mL) heated milk
2 tbsp (30 mL) freshly squeezed lemon juice or white wine vinegar

Yields: 4 Servings

See full recipe: https://www.dairygoodness.ca/recipes/broccoli-kale-and-lentil-soup?source=calendar
Broccoli, Kale and Lentil Soup true MM/DD/YYYY anvcJoeUXzVEZwIspmZn22961
  • Course Soups & Creams
  • Prep. Time 20 mins
  • Cooking Time 35 mins
  • Yields 4 Servings

It’s so easy to make soup from scratch, and this recipe will make you glad you did. The lentils thicken this vegetable-packed soup, and the milk adds a lovely flavour and texture. This soup is even better when made ahead, so make it on the weekend or in the evening, then reheat to pack in a thermos or reheat at lunch time.

  • Course Soups & Creams
  • Prep. Time 20 mins
  • Cooking Time 35 mins
  • Yields 4 Servings

Did you know that the same quantity of milk always contains the same vitamins and minerals?

Whether skim, 1, 2 or 3.25% fat, milk provides essentially the same amount of vitamins and minerals.


Ingredients

1 tbsp (15 mL) butter
1 medium onion, chopped
3 cloves garlic, minced
1/8 tsp (.5 mL) hot pepper flakes or smoked paprika
Salt and pepper
1/3 cup (75 mL) dried red lentils, rinsed
2 1/2 cups (625 mL) low-sodium vegetable or chicken broth
4 cups (1 L) chopped broccoli (stems and florets separated)
4 cups (1 L) chopped packed trimmed kale
2 cups (500 mL) heated milk
2 tbsp (30 mL) freshly squeezed lemon juice or white wine vinegar

Preparation

In a pot, melt butter over medium heat. Sauté onions, garlic, hot pepper flakes and 1/4 tsp (1 mL) each salt and pepper for about 5 minutes or until softened and starting to turn golden. Stir in lentils, broth and broccoli stems. Cover and bring to a boil over high heat.

Stir in broccoli florets, kale and milk. Reduce heat to medium-low, cover and simmer, stirring occasionally and adjusting heat to prevent boiling, for 15 to 20 minutes or until lentils and vegetables are soft.

Use an immersion blender in the pot or transfer soup to a blender or food processor, in batches, and purée, until smooth or slightly chunky, as desired.

Return to pot, if necessary. Heat over medium heat until steaming, but do not let boil. Stir in more milk if soup is too thick. Drizzle in lemon juice while stirring. Season with up to 1/4 tsp (1 mL) salt and pepper to taste.

Tips

Heating the milk helps speed up the overall cooking time of the soup, which keeps the vegetables a nice, bright green colour. Heat the milk in a microwave-safe measuring cup on Medium-High (70%) power for about 5 minutes or in a saucepan over medium heat on the stove top.

Making soup from scratch allows you to keep the sodium level in check. If using a store-bought broth, look for a low-sodium ready-to-use version or use one with no salt added for an even lower sodium soup.

118 people love this recipe.

Rank as top rated See all 50 top rated

Did you know that the same quantity of milk always contains the same vitamins and minerals?

Whether skim, 1, 2 or 3.25% fat, milk provides essentially the same amount of vitamins and minerals.

Did you know that the same quantity of milk always contains the same vitamins and minerals?

Whether skim, 1, 2 or 3.25% fat, milk provides essentially the same amount of vitamins and minerals.

Nutritional Info

Per serving
Energy: 222 Calories
Protein: 15 g
Carbohydrate: 29 g
Fat: 7 g
Fibre: 5.2 g
Sodium: 182 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 22 % / 239 mg
Vitamin C: 178 %
Folate: 57 %
Vitamin B12: 40 %
Vitamin D: 31 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 1/2 milk product serving(s) per person.

Did you know that 2 out of 3 Canadians are not getting enough daily milk products? Make sure you do! Learn more:

GetEnough.ca

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