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Lentil Kale Soup with Potato (Easy!)

This delicious lentil soup is brimming with plant-based nutrients! It's easy to make with simple pantry staples, so hearty, and customizable.

Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
Servings: 5 large bowls
Calories: 245 kcal
Course: Soup
Cuisine: Vegan , gluten-free

Ingredients

  • 1 yellow onion
  • 2 medium carrots
  • 3-4 cloves garlic
  • 2 medium gold potatoes (about 8 oz.)
  • 6 cups vegetable broth
  • 15 oz. can diced tomatoes
  • 1 cup green/brown lentils (uncooked)
  • 3-4 cups Fresh Kale (curly or lacinato)
  • 1 tsp. ground cumin
  • 1 tsp. smoked paprika

Instructions

    Cup of Yum
  1. Dice onion and carrot.
  2. 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.)
  3. Meanwhile, mince garlic and dice potato.
  4. Add garlic, potatoes, cumin, and paprika to pot. Stir and sauté 1 minute.
  5. Add broth, diced tomatoes, and lentils (rinsed and drained).
  6. Increase heat and bring to a light boil. Then reduce heat, cover, and simmer for about 25-30 minutes or until lentils are tender.
  7. Meanwhile, roughly chop kale, large stems removed.
  8. 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

Calories 245kcal (12%) Carbohydrates 48g (16%) Protein 13g (26%) Fat 1g (2%) Saturated Fat 0.2g (1%) Polyunsaturated Fat 0.4g Monounsaturated Fat 0.2g Potassium 990mg (28%) 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

% 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.