Posted On: March 27, 2024
By Mary Hunt, MS, RDN
This is a family favorite and represents the Farm-to-Fork concept well!
Kale is a cooler-weather vegetable, but can be harvested locally. And because the recipe is plant-based it has a low carbon footprint. This soup is rich in fiber, protein, vitamins (A, C, K) and minerals, making it hearty and nutritious!
1 tablespoon olive oil
1½ cups chopped onion
3 large cloves garlic, minced (about 1 tablespoon)
2½ teaspoons ground cumin
9 cups low or reduced-sodium chicken or vegetable broth
2/3 cup pearl barley
2/3 cup brown lentils, sorted, rinsed, and drained*
1½ cups peeled carrots, sliced or diced
2 cups fresh tomatoes, diced or 1 14 1/2 ounce can diced tomatoes, not drained
5 cups packed, or more, coarsely chopped fresh kale
2 teaspoons dried dill, or 2 tablespoons fresh dill
Ground black pepper to taste
*Before cooking, it’s always best to rinse and sort your lentils, removing any dirt, stray pebbles, or twigs.
Makes approximately 12 – 1 cup servings.
Freezes well.
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Mary Hunt is a Registered Dietitian Nutritionist who has been serving the Fairfax and Washington metropolitan area since 1987. Her approach focuses on empowering her patients with optimism and providing them with the knowledge and tools they need to achieve healthier eating habits as well as overall improved health and wellness. We’re proud to have her as part of our team!
Members of Eileen West, MD and Associates are eligible to receive a complimentary nutrition consultation with Mary annually at your convenience. Simply call our office to schedule your appointment.
Mary Hunt, RD, has worked in Fairfax and Washington for over 30 years and promotes better eating patterns and overall wellness. Weight control, heart health, diabetes, GI illnesses, and child nutrition are areas of expertise. Her mindfulness-based strategy juggles work, life, and self-care. Mary, who graduated from Columbia University and Mary Washington College, values spending time with her family, traveling, and practicing yoga. She offers Complimentary nutrition consultations at Eileen West, MD and Associates.
Location: Fairfax, Virginia
Areas of Expertise: Weight control,heart health,GI illnesses, diabetes, child nutrition
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