During January / Veganuary, we partnered with Cheryl Hoover from our Care Team to share vegan recipes every week.
This soup originally didn't have kale or any grains in it, and you can certainly make it without if you prefer. I thought it needed a bit more color and heartiness so I added both. Adding kale to just about anything is one of the healthiest things you can do in your diet, so I sneak it in whenever I can. Soup is an easy way to add beans and lentils into your meals, and the combination in this recipe offers a double hit of B vitamins and minerals your body needs. As for adding the grains, I typically just add whatever rice or pasta I have leftover from the night before to bulk it up a bit. I prefer the ancient grains and darker rices as they are higher in fiber and nutrients than white grains.
Serves 4
2 Tbsp olive oil
1 yellow onion, diced
3 cloves garlic, minced
3 Tbsp taco seasoning (*see below if you want to make your own)
4 cups vegetable broth
1 cup dry brown lentils, rinsed and drained
1 15oz can diced tomatoes
3 cups shredded kale
1 15oz can black beans, rinsed and drained
1 cup corn (fresh or frozen)
1 cup cooked ancient grain pasta (or rice)
Optional garnishes: avocado, diced green onions, sliced fresh cilantro or Italian parsley, chopped shredded cheese of choice hot sauce
*Homemade Taco Seasoning:
1 Tbsp chili powder
1 ½ tsp cumin
1 tsp oregano
1 tsp onion powder
1 tsp garlic powder
1 tsp paprika
½ tsp salt
In a soup pot warm the olive oil over medium heat. Add the onion and saute until tender, then add in the garlic and taco seasoning and saute a minute longer. Add the broth, lentils, tomatoes, and kale and bring to a boil. Reduce heat, cover and simmer for 30 minutes. Stir in the beans, corn and grains and cook for an additional 5-10 minutes or until desired tenderness. To serve, ladle into bowls and add additional garnishes as desired.
About Cheryl Hoover
Cheryl Hoover is a breast cancer survivor and a nutrition coach at The After Cancer. Her mission is to encourage patients to embrace the opportunity they have to nourish their body for their best health and healing.
