Lentil and Kale Soup
If you’re looking for a hearty soup, this easy Lentil and Kale Soup is the perfect choice! It’s packed with veggies, lentils and a few simple seasonings. It comes together easily and tastes great as leftovers.
After you make this soup once, it will quickly become a staple in your kitchen. It’s made with basic ingredients and comes together easily.
Why You’ll Love It
This lentil soup is the best because:
- it cooks in one pot.
- is high in protein and fiber.
- is flavorful and delicious.
- is great for the entire family!
Ingredients You Need
- Fresh Vegetables: Onions, carrots and celery add fresh flavor. Add chopped fresh kale or spinach or more texture and flavor. You can use any type of kale.
- Crushed Tomatoes: Use a can or jar without any additional spices added.
- Lentils: Green or brown lentils work best for this recipe. Red lentils will soften and break apart so they are not recommended.
- Vegetable Broth: You can also use 8 cups of water plus 2 vegetable bouillon cubes instead, if desired.
- Lemon Juice: Fresh lemon juice enhances the flavors of the soup. You can omit, if desired.
- Olive Oil: You can substitute with avocado oil.
- Spices: This recipe uses garlic, cumin, oregano, salt and pepper. You can adjust the seasonings to suit your taste.
FAQs
Lentil soup requires only a few basic steps.
-First, saute chopped carrots, onion and celery until the onions are translucent.
-Next, add the spices and stir until fragrant.
– Add the tomatoes, lentils, broth and bay leaf. Bring to a boil and then reduce to a simmer and cook for 25 minutes.
– Remove the bay leaf, add any additional ingredients such as kale or lemon juice. Cook until the kale is wilted and serve.
You don’t need to soak lentils before cooking. Rinse the lentil with fresh water before cooking to remove any debris. If you’re sensitive to lentils, you can soak them if you want to ease digestion. Or you can use sprouted lentils which are easier to digest because they are already sprouted.
Yes, you can overcook lentils by cooking them at too high of a temperature for too long. Red lentils loose their texture faster, so use brown or green lentils in soup.
Lentil and kale soup is cozy, comforting and good for you too. Best of all, you can adapt this recipe to suit your taste. Add more or less seasonings or substitute the kale for spinach.
Storage Suggestions
Store lentil soup in the refrigerator for up to 3 days.
To freeze, allow the soup to cool completely. Then store in a zipped-top bag or freezer safe container. Squeeze out as much air out of the bag or container before freezing. Freeze for up to 3 months. Thaw before reheating over the stovetop.
If you’re looking for another easy dinner recipe, try Teriyaki Tofu Stir Fry or Maple Dijon Chickpea Skillet. Both are packed with protein and flavor!
Lentil and Kale Soup
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 medium onion, chopped
- 2 large carrots, chopped
- 2 celery stalks, chopped
- 1 teaspoon minced garlic
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 28 ounce can crushed tomatoes
- 2 cups uncooked green or brown lentils, rinsed and drained
- 8 cups low sodium vegetable broth, (or 8 cups water + 2 buillon cubes)
- 1 bay leaf
- 1 small bunch kale or spinach, chopped (about 3 cups)
- 1 tablespoon lemon juice
Instructions
- Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the onion, carrots and celery and saute until the onions are translucent, about 3 to 4 minutes.
- Add the garlic, cumin, oregano, salt and pepper. Stir for 30 seconds until fragrant.
- Add the crushed tomatoes, lentils, broth and bay leaf. Bring to a boil, then reduce heat to a simmer and partially cover the pot leaving a small amount open to allow steam to escape.Cook for 25 to 30 minutes until the lentils are tender. Remove the bay leaf.
- Add the kale and simmer for an additional 5 minutes or until the greens are wilted. Remove from the heat and stir in the lemon juice.
- Serve warm.
Notes
- Lentils: Green or brown lentils work best for this recipe. Red lentils will soften and break apart so they are not recommended.
- Vegetable Broth: You can also use 8 cups of water plus 2 vegetable bouillon cubes instead, if desired.
- Lemon Juice: Fresh lemon juice enhances the flavors of the soup. You can omit, if desired.
- Olive Oil: You can substitute with avocado oil.
