Lentil Kale Soup
User Reviews
5
Lentil Kale Soup
Description
Lentil Kale Soup begins by sautéing onion, garlic, carrot, and celery in olive oil until tender. Green lentils are added along with cumin, coriander, salt, and pepper to toast briefly before vegetable broth is poured in. Simmering for about 30 minutes softens the lentils and thickens the broth slightly.
The kale is stirred in last and cooked just until wilted, preserving some chew and bright green color. The soup has a mildly spiced, earthy depth with tender legumes and vegetables throughout.
This soup works well as a wholesome lunch or light dinner, particularly suited to cooler days when a warm, hearty bowl is welcome. It can be served alone or with bread for a simple meal.
Leftovers keep well refrigerated for several days and also freeze cleanly. Kale can be substituted with spinach if preferred, and additional vegetables may be added. Proper reheating ensures flavors remain balanced.
Ingredients
- 1 tablespoon olive oil
- 1 onion chopped, large
- 2 garlic minced, cloves
- 2 carrot chopped, large
- 2 celery chopped, ribs
- 1 ½ cup green lentils dried
- 1 teaspoon cumin
- ½ teaspoon Coriander
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 6 cups vegetable broth low sodium
- 2-3 cups kale destemmed, roughly chopped
Instructions
- In a large pot, heat olive over medium high heat. Add onions and cook until translucent, about 3-5 minutes. Add the garlic, carrots and celery and cook for an additional 2-3 minutes.
- Add the green lentils, cumin, coriander, salt and pepper and cook with the vegetables to lightly toast the lentils, about 5 minutes. Add vegetable broth and bring to a boil; reduce heat and then simmer on low for 30 minutes until the lentils are cooked and the broth thickens.
- Stir in the kale and continue to simmer until the kale wilts, about 2 more minutes.
- Remove from heat and serve immediately.
Notes
- Store leftovers in an airtight container in the fridge for 4-5 days.
- Spoon soup into individual portions and freeze for up to 3 months; thaw overnight before reheating or microwave from frozen.
- While the recipe is recommended as is, you may add more vegetables or swap kale with spinach for variation.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 221 kcal
% Daily Value*
| Calories | 221kcal | 11% |
| Carbohydrates | 36g | 12% |
| Protein | 13g | 26% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 1355mg | 56% |
| Potassium | 637mg | 14% |
| Fiber | 15g | 60% |
| Sugar | 5g | 10% |
| Vitamin A | 6146IU | 123% |
| Vitamin C | 32mg | 36% |
| Calcium | 75mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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