Kale and Lentil Soup with Thyme and Garlic – 265 Calories

This soup is so hearty and satisfying you, you won’t miss the meat. Not to mention that it is an excellent source of fiber, protein, vitamins, and minerals.

Nutrition Per Serving:        

Calories: 265
Protein: 15 g
Carbohydrate: 20 g
Total Fat: 7 g
Sodium: 417 mg
Fiber: 9 g


Yield: 4 servings
Prep Time: 30 minutes


1 tablespoon olive oil
3 cloves garlic, minced
½ teaspoon dried thyme
½ dried lentils
6 cups low-sodium fat free chicken broth
1 bunch kale, tough stems removed, then cut into bite-sized pieces
sea salt and freshly ground pepper to taste

  1. Place a large saucepan over medium heat. Add the oil followed by the garlic and thyme then cook just until the garlic begins to brown around the edges.
  2. Increase the heat to high, add the lentils, broth, salt, and pepper, then bring to a boil.
  3. Reduce the heat to medium and simmer for 20 minutes.
  4. Add the kale and continue cooking for another 5 minutes or until the lentils are tender. Adjust the seasoning again, if necessary, then serve.