Savor the Flavor of Flint

Lentil Soup





Allergy Alert


Nutrition Information

  Excellent source of Iron

  Excellent source of Vitamin C

Nutrition Information per Serving: Calories 340, Total Fat 10g, Carbohydrates 47g, Protein 18g, Dietary Fiber 21g, Sodium 50mg


1 cup of red, green or black lentils
3 cups of water
½ chopped medium yellow onion
1 inch of kombu seaweed, optional
3 kale leaves, chopped
2 peeled and sliced carrots
2 garlic cloves, peeled and smashed
1 tsp. dried parsley
1 tsp. dried Italian herb combination, optional
2 tbsp. safflower oil (Tip: Substitute with olive or vegetable oil)
Salt and pepper to taste
* Click to ingredient to choose one


If using, soak seaweed in a cup of water for about 15 minutes. Rinse and place it in the bottom of a medium sauce pan.
Add lentils and water in a medium to large saucepan; bring to a boil for approximately 3-5 minutes. Lower heat to medium-low, and add vegetables and garlic.
Add the oil, gently stir the ingredients, cover and simmer for about 20 minutes. Cover the saucepan for another 10 minutes. Add parsley, Italian herb (if using), salt, and pepper. Let simmer for another 5 minutes.
Red lentils have a faster cook time. Serve with corn bread or crackers, and a green salad.