Lentil and Kale Soup
Warm up with a hearty bowl of Lentil and Kale Soup, a nourishing one-pot recipe that’s brimming with flavor and packed with wholesome ingredients. This protein-rich vegan soup combines tender lentils, vibrant kale, and an aromatic blend of cumin, paprika, and thyme for a true comfort food experience. Fresh vegetables like carrots, celery, and onion provide a satisfying base, while a splash of fresh lemon juice adds a bright, tangy finish that elevates every spoonful. Ready in under an hour, this healthy, fiber-filled soup is perfect for meal prepping or enjoying as a cozy weeknight dinner. Serve it with crusty bread and a sprinkle of fresh parsley for a dish that’s as beautiful as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 4 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 14-ounce can diced tomatoes (canned, with juices)
- 1 cup green or brown lentils, rinsed and drained
- 6 cups vegetable broth
- 4 cups kale, stems removed and chopped
- 2 tablespoons fresh lemon juice
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened.
Stir in the minced garlic, ground cumin, paprika, dried thyme, dried oregano, salt, and black pepper. Cook for 1 minute until fragrant.
Add the diced tomatoes (with their juices) and stir to combine.
Add the rinsed lentils and vegetable broth. Bring the soup to a boil, then reduce the heat to low and let it simmer, uncovered, for 25-30 minutes, or until the lentils are tender.
Stir in the chopped kale and let it cook for an additional 5-7 minutes, or until the kale is wilted and tender.
Stir in the fresh lemon juice for a bright, tangy finish.
Taste the soup and adjust seasoning with additional salt and pepper, if needed.
Ladle the soup into bowls, garnish with fresh parsley, and serve warm.
Nutrition Facts
Calories |
242 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1072 mg | 47% | |
| Total Carbohydrate | 36.8 g | 13% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 9.2 g | ||
| Protein | 11.6 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 174 mg | 13% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1185 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.
