Curried Red Lentil Chickpea and Kale Soup
Transform your weeknight dinner routine with this vibrant and wholesome Curried Red Lentil Chickpea and Kale Soup! Packed with plant-based protein and nutrient-rich ingredients, this soup combines the earthy richness of red lentils, the hearty texture of chickpeas, and the tender goodness of kale. Infused with aromatic spices like curry powder, cumin, and turmeric, each spoonful delivers a comforting warmth balanced by the creaminess of coconut milk and a zesty splash of fresh lime juice. Quick and easy to prepare in under an hour, this one-pot wonder is both vegan and gluten-free, making it the perfect healthy comfort food for cozy evenings. Serve it with a garnish of fresh cilantro for a delicious finishing touch. Whether you're meal-prepping or feeding a crowd, this satisfying curry soup is sure to become a new favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 large garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 large carrot, diced
- 1.5 tablespoons curry powder
- 0.5 teaspoons ground cumin
- 0.5 teaspoons ground turmeric
- 0.25 teaspoons crushed red pepper flakes (optional)
- 6 cups vegetable broth
- 1 cup red lentils, rinsed
- 1 15-ounce can canned chickpeas, drained and rinsed
- 3 cups kale, stems removed and leaves chopped
- 1 cup canned coconut milk
- 1 teaspoon salt
- 0.25 teaspoons black pepper
- 1 medium lime, juiced
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic, grated ginger, and diced carrot. Cook for another 2 minutes, stirring frequently.
Add the curry powder, ground cumin, ground turmeric, and crushed red pepper flakes (if using). Stir well and cook for 1 minute to toast the spices.
Pour in the vegetable broth, then add the rinsed red lentils and drained chickpeas. Stir to combine and bring the mixture to a boil.
Lower the heat to a simmer, cover the pot, and cook for 20 minutes, stirring occasionally, until the lentils are tender.
Add the chopped kale and coconut milk to the pot. Stir well and cook for an additional 5-7 minutes, until the kale is wilted and tender.
Season the soup with salt, black pepper, and freshly squeezed lime juice. Stir and taste, adjusting seasoning if needed.
Ladle the soup into bowls and garnish with chopped fresh cilantro, if desired. Serve hot.
Nutrition Facts
Calories |
426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1557 mg | 68% | |
| Total Carbohydrate | 55.3 g | 20% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 8.4 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 141 mg | 11% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 1152 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
