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–+ servings

Hearty Lentil and Kale Soup Recipe

Hearty vegan lentil kale soup, packed with veggies, protein & fiber. A delicious, filling, and healthy meal with a touch of spice.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 minute
Servings: 1
Course: Soup
Cuisine: American, Mediterranean, Middle Eastern
Calories: 219
Ingredients Method Nutrition Notes

Ingredients
  

  • 2 stalks celery washed and diced
  • 1 medium yellow onion peeled and diced
  • 2 carrots peeled and diced
  • 3 cloves of garlic peeled and minced
  • 1 tablespoon olive oil
  • 2 cups shredded kale I used lacinato kale, also known as tuscan or black kale
  • 1 1/2 teaspoon cumin powder
  • 1 tsp curry powder
  • 1/4 tsp red pepper flakes add a bit more if you like more heat
  • 10 twists black pepper from a pepper mill
  • 1 14.5 oz can diced tomatoes
  • 1 cup dry lentils picked through and rinsed
  • 4 cups vegetable stock low sodium if preferred
  • 1 cup water
  • 1 vegetable bouillon cube

Method
 

  1. Heat 2 tablespoons of olive oil in a large soup pan over low heat.
  2. Add the diced celery, onion, and carrots along with the minced garlic.
  3. Sauté the vegetables over low heat for 10 minutes, stirring occasionally, until softened.
  4. While the vegetables cook, remove the kale stems and slice the leaves into thin ribbons. Add the kale to the soup pot, stir to combine, and cook for two minutes until slightly wilted.
  5. Add the cumin, curry powder, red pepper flakes, black pepper, and diced tomatoes with their juices. Stir to combine.
  6. Add the lentils, vegetable stock, water, and bouillon cube. Stir to combine.
  7. Bring the soup to a boil, then reduce the heat to a simmer. Cook for 35 minutes.
  8. Puree one-third of the soup with an immersion blender, then simmer for an additional ten minutes.

Nutrition

Calories: 219kcalCarbohydrates: 36gProtein: 12gFat: 3gSodium: 580mgFiber: 15gSugar: 7g

Notes

Ingredient Swap: I love using Swiss chard or spinach when I don't have kale on hand, just stir it in during the last five minutes of cooking.
Storage Tip: This soup thickens beautifully in the fridge overnight, so I always save some for lunch the next day.
Make-
Ahead Advice: You can chop all the vegetables a day in advance and store them together in the fridge to make the cooking process even faster.
Common Mistake: Don't rush the initial vegetable sauté.
Giving them a full ten minutes on low heat builds a flavor base that makes the whole soup taste richer.
Serving Suggestion: A squeeze of fresh lemon juice right in my bowl brightens up all the earthy flavors perfectly.
Equipment Note: If you don't have an immersion blender, just mash a few ladles of soup against the pot with a potato masher to get that creamy texture.