Spicy Lentil and Kale Soup
Warm up with a hearty bowl of Spicy Lentil and Kale Soup, a nourishing dish that's bursting with bold flavors and wholesome ingredients. This vegan-friendly recipe combines protein-packed lentils, nutrient-rich kale, and aromatic spices like cumin, coriander, and paprika to create a comforting yet invigorating soup with just the right kick of heat from red pepper flakes. Simmered with diced tomatoes and fragrant vegetables, this one-pot meal is ready in under an hour, making it perfect for easy weeknight dinners or meal prep. A splash of fresh lemon juice adds a zesty brightness, while optional parsley garnish elevates the presentation. Serve it piping hot with crusty bread for a satisfying and nutritious meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 carrot, diced
- 2 celery stalks, diced
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 0.5 teaspoon red pepper flakes
- 1 cup dried lentils, rinsed and drained
- 6 cups vegetable broth
- 14.5 ounces diced tomatoes (canned)
- 4 cups kale, stems removed and chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon 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, carrot, and celery. Sauté for 5-7 minutes until softened.
Stir in the minced garlic, ground cumin, coriander, paprika, and red pepper flakes. Cook for 1 minute until fragrant.
Add the rinsed lentils, vegetable broth, and diced tomatoes (with their juice). Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 20 minutes, or until the lentils are tender.
Add the chopped kale to the pot and cook for an additional 5 minutes until the kale is wilted.
Season the soup with salt, black pepper, and lemon juice. Taste and adjust seasonings as needed.
Ladle the soup into bowls and garnish with chopped fresh parsley, if desired. Serve hot.
Nutrition Facts
Calories |
369 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1628 mg | 71% | |
| Total Carbohydrate | 56.5 g | 21% | |
| Dietary Fiber | 16.4 g | 58% | |
| Total Sugars | 14.9 g | ||
| Protein | 17.1 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 262 mg | 20% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1823 mg | 39% | |
*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.
