4.9 from 57 votes
Lentil and Kale Soup
A hearty bowl of lentil soup made with fresh veggies, kale and simple seasonings.
Prep Time
10 mins
Cook Time
10 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 carrots chopped
- 2 celery stalks chopped
- 1 teaspon minced garlic
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 28 ounces 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 (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.
Cup of Yum
Notes
- STORAGE: Store leftovers in the refrigerator for up to 3 days. To freeze, allow the soup to cool completely. Store in a zipped-top bag or freezer safe container for up to 3 months. Thaw and reheat in a pan on the stovetop.
- SUBSTITUTIONS:
- 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.
Nutrition Information
Calories
246kcal
(12%)
Carbohydrates
43g
(14%)
Protein
15g
(30%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
1237mg
(52%)
Potassium
866mg
(25%)
Fiber
18g
(72%)
Sugar
9g
(18%)
Vitamin A
4108IU
(82%)
Vitamin C
15mg
(17%)
Calcium
83mg
(8%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 8servings
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.