Lentil Kale Soup with Potato (Easy!)
User Reviews
4.9
45 reviews
Excellent
-
Prep Time
30 mins
-
Cook Time
30 mins
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Total Time
1 hr
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Servings
5 large bowls
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Calories
245 kcal
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Course
Soup
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Cuisine
Vegan, gluten-free
Lentil Kale Soup with Potato (Easy!)
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This delicious lentil soup is brimming with plant-based nutrients! It's easy to make with simple pantry staples, so hearty, and customizable.
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Ingredients
- 1 yellow onion
- 2 carrot medium
- 3-4 cloves garlic
- 2 potato about 8 oz, medium gold variety
- 6 cups vegetable broth
- 15 oz. diced tomatoes canned
- 1 cup green lentils uncooked, or brown lentils
- 3-4 cups kale curly or lacinato, fresh
- 1 tsp. cumin ground
- 1 tsp. smoked paprika
Instructions
- Dice onion and carrot.
- In a large stockpot over medium-high heat, sauté onion and carrot for about 7-8 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
- Meanwhile, mince garlic and dice potato.
- Add garlic, potatoes, cumin, and paprika to pot. Stir and sauté 1 minute.
- Add broth, diced tomatoes, and lentils (rinsed and drained).
- Increase heat and bring to a light boil. Then reduce heat, cover, and simmer for about 25-30 minutes or until lentils are tender.
- Meanwhile, roughly chop kale, large stems removed.
- Stir in the kale during the last few minutes of cooking. Then salt & pepper to taste as desired.
Notes
- Make it spicy: Add fire-roasted tomatoes with medium diced chiles, a pinch of cayenne pepper, chipotle, or simply top with your favorite hot sauce.
- Vegetables: Expand this soup with zucchini, celery, yellow summer squash, bell pepper, spinach, green beans, peas, mushrooms, sweet potatoes, swiss chard, etc. (You can also change up the spices and seasonings!)
Nutrition Information
Show Details
Calories
245kcal
(12%)
Carbohydrates
48g
(16%)
Protein
13g
(26%)
Fat
1g
(2%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
0.4g
(2%)
Monounsaturated Fat
0.2g
(1%)
Potassium
990mg
(21%)
Fiber
16g
(64%)
Sugar
8g
(16%)
Vitamin A
6254IU
(125%)
Vitamin C
38mg
(42%)
Calcium
109mg
(11%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 5large bowls
Amount Per Serving
Calories 245 kcal
% Daily Value*
| Calories | 245kcal | 12% |
| Carbohydrates | 48g | 16% |
| Protein | 13g | 26% |
| Fat | 1g | 2% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 0.2g | 1% |
| Potassium | 990mg | 21% |
| Fiber | 16g | 64% |
| Sugar | 8g | 16% |
| Vitamin A | 6254IU | 125% |
| Vitamin C | 38mg | 42% |
| Calcium | 109mg | 11% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
45 reviews
Excellent
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