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Lentil and Kale Soup
4.9 from 57 votes

Lentil and Kale Soup

Lentil and Kale Soup is a hearty, vegetable-rich dish featuring green lentils simmered with tomatoes, vegetables, and aromatic spices. The addition of kale near the end provides a fresh, tender green component that complements the earthy lentils. Lemon juice added at the end brightens the flavors, making it a satisfying and nourishing meal option.

Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
Servings: 8 servings
Calories: 246 kcal
Course: Soup
Cuisine: American

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

    Cup of Yum
  1. 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.
  2. Add the garlic, cumin, oregano, salt and pepper. Stir for 30 seconds until fragrant. 
  3. 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.
  4. 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. 
  5. 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

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%)

Nutrition Facts

Serving: 8 servings

Amount Per Serving

Calories 246

% 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.