Lentil and Kale Soup
User Reviews
4.9
Lentil and Kale Soup
Description
This Lentil and Kale Soup combines sautéed onions, carrots, celery, and garlic with spices like cumin and oregano to build a savory base. Crushed tomatoes, green lentils, vegetable broth, and a bay leaf are added and simmered until the lentils are tender, creating a thick, flavorful broth. Kale is stirred in during the final minutes to wilt without losing its color or texture. A finishing touch of lemon juice balances the earthiness with brightness.
The soup offers a comfortable texture, with soft lentils and tender vegetables in a tomato-infused broth. It's a filling vegetarian option rich in fiber and plant-based protein. The kale adds a slight bitterness and extra nutrients, while the lemon juice enhances overall flavor complexity.
Serve it warm as a wholesome main dish or alongside bread. Leftovers can be refrigerated for several days or frozen for longer storage. The soup reheats well on the stove. Green or brown lentils work best to retain shape; red lentils are not recommended as they tend to break down.
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 medium onion chopped
- 2 large carrot chopped
- 2 celery chopped, stalks
- 1 teaspon garlic minced
- 2 teaspoons cumin ground
- 1 teaspoon oregano dried
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper freshly ground
- 28 ounces crushed tomatoes canned
- 2 cups green lentils rinsed and drained, or brown lentils, uncooked
- 8 cups vegetable broth or 8 cups water + 2 buillon cubes, low sodium
- 1 bay leaf
- 1 kale chopped (3 cups, or spinach, small bunch
- 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
- Store soup leftovers in the refrigerator for up to 3 days.
- To freeze, cool completely and freeze in airtight containers or zipped bags for up to 3 months.
- Thaw frozen soup in the refrigerator and reheat on the stovetop before serving.
- Use green or brown lentils to keep lentils intact; red lentils will break down into a mushier texture.
- Vegetable broth can be substituted with water plus vegetable bouillon cubes.
- Fresh lemon juice brightens the soup’s flavor but can be omitted if preferred.
- Olive oil can be substituted with avocado oil if desired.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 246 kcal
% Daily Value*
| Calories | 246kcal | 12% |
| Carbohydrates | 43g | 14% |
| Protein | 15g | 30% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 1237mg | 52% |
| Potassium | 866mg | 18% |
| Fiber | 18g | 72% |
| Sugar | 9g | 18% |
| Vitamin A | 4108IU | 82% |
| Vitamin C | 15mg | 17% |
| Calcium | 83mg | 8% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
You'll Also Love
