On top of the taste, I was really pleased with this recipe nutritionally! In a 1.5c (135 calorie) bowl of soup, you get less than a gram of fat, 8g of complete protein, and 9g fiber. Towards your daily value of micronutrients, you get 100% vitamin A, 60% vitamin C, 10% calcium, 20% iron, more than 10% of several B vitamins, as well as potassium and a plethora of others.
Lentil & Kale Soup
1/2c dry green lentils ($0.25)
1/3 bag kale ($0.66)
8 scallions, sliced ($0.30)
4 celery stalks, sliced ($0.20)
3 carrots, peeled and sliced ($0.20)
garlic & black pepper to taste ($0.10)
2 sprigs fresh basil ($0.50, can use dried to bring the price down)
1 can diced tomatoes ($0.50)
3T vegemite ($0.30) Or 3 cubes vegetable bouillon!
Total cost: $3.01, or $0.75 per bowl
Cook lentils in plenty of water, seasoned with 1T vegemite. Meanwhile, chop scallions, celery, carrots, and basil. Add vegetables to your large soup pot with ~1/2c water. Sautee and add spices. Once the lentils are almost soft enough to eat, drain and rinse thoroughly. (The rinsing will get rid of the stuff that causes gas.) Add additional 5.5c water, 2T vegemite, and lentils to the pot with the vegetables. Bring to a simmer and add additional spices to taste. Serve warm with a salad and bread. Enjoy!
Lentils... The vegetarian white meat.