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4.1 from 45 votes

Lentil and Kale Stew

This healthy lentil stew is loaded with kale and uses fresh salsa for a boost of flavor. Added bonus: it's budget-friendly and cooks up in 45 minutes!

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 6
Calories: 422 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 Tablespoon olive avocado or coconut oil
  • 1 1/2 cups yellow onion chopped
  • 6 cloves garlic minced
  • 1 8 oz package white button mushrooms sliced
  • 1 16 oz bag of green lentils
  • 2 16 oz containers salsa I used roasted garlic and restaurant style
  • 32 oz 1 quart low sodium vegetable broth
  • 1 bunch of kale chopped
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon cayenne pepper optional
  • pinch of cinnamon
  • sea salt and ground pepper to taste
  • for garnish: fresh grated parmesan avocado, fresh basil

Instructions

    Cup of Yum
  1. Heat oil over medium heat in a large sauce pan. Add in onion, garlic and mushrooms and sauté until fragrant and soft. About 6 minutes or so.
  2. Add in vegetable broth, lentils, salsa, turmeric, basil, cayenne pepper and cinnamon. Bring mixture to a boil, then reduce heat to a simmer and cook for 45 minutes or until lentils are tender.
  3. Add in chopped kale and cook for another 3-4 minutes or until kale has wilted. Taste and season with salt and pepper, if needed.
  4. Spoon stew into bowls for serving. Top with avocado, fresh basil and fresh parmesan (or all three).

Nutrition Information

Serving 1bowl with avocado Calories 422kcal (21%) Carbohydrates 68g (23%) Protein 27g (54%) Fat 7g (11%) Fiber 29g (116%) Sugar 9g (18%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 422

% Daily Value*

Serving 1bowl with avocado
Calories 422kcal 21%
Carbohydrates 68g 23%
Protein 27g 54%
Fat 7g 11%
Fiber 29g 116%
Sugar 9g 18%

* Percent Daily Values are based on a 2,000 calorie diet.