Kale Lentil Soup
This red lentil tomato soup with kale and brussel sprouts is easy to make, very filling, high in fibre and protein and virtually fat-free. It’s made with red lentils, diced tomatoes, celery, carrot, spices, kale and brussel sprouts for an ultra nutritious, cozy and comforting soup that can be made ahead of time for healthy meals all week.
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Lentils FTW
So, about those lentils. Lentils got the good, guys. Did you know that lentils:
- contain contains high levels of soluble fiber, which can help to lower cholesterol levels thereby reducing your risk of heart disease and stroke by keeping your arteries clean.
- contain folate and magnesium, two big contributors to a healthy heart
- soluable fiber helps to slow digestion and stabilize blood sugar levels
- contain a good amount of protein for vegans and vegetarians, 26% of their calories are made up of protein
- are a good source of iron, important for energy production and metabolism
- are low in calories and virtually fat-free despite containing all that healthy fiber, protein and vitamins so they fill you up at just 230 calories per cup
This goes for red lentils, green lentils, any kinda lentils. They’re a wonderful food and a staple in my diet. They’re easy to cook too and inexpensive, versatile and delicious! Some of my favourite things to do with lentils is make red lentil dahl and lentil tacos.
Red lentils are an awesome item for a healthy, vegan pantry. They’re easy to cook, versatile and with all that nutrition we talked about, they’re an excellent choice to include in your diet on a regular basis.
Brussel Sprouts Too!
I gotta give another quick shout-out to brussel sprouts. This cruciferous vegetables is another healthy food that should frequent your diet.
Among their many health benefits, they’re:
- an excellent source of vitamin C, an antioxidant important in iron absorption, tissue repair and immunity
- an excellent source of vitamin K, important in blood clotting and bone health
- a good source of folate, manganese and vitamin B6
- high in fibre for a healthy heart, gut health and regularity
- a source of copper, potassium and phoshoporu
- contain antioxidants that help product cells from oxidative stress
Not only that, they taste great, are inexpensive, can be eaten raw and cooked in everything from salads to soups and are delicious just on their own. For more brussel goodness, check out my Roasted Brussel Sprouts with Maple Balsamic Glaze and my Roasted Brussel Sprout Kale Salad.
Red Lentil Tomato Soup Recipe
Okay, let’s get into this filling, satisfying and cozy, cozy soup. I’ve been making this soup for food prep the last few weeks so it’s been a go-to quick meal at my house lately. I love coming home from a busy day and having dinner ready to go. Especially during the winter when it’s chilly out and you just want to come home and eat something warm and cozy.
All you’re gonna need is one pot, some veggies, some lentils and some spices. In less than 30 minutes you’ll be enjoying a bowl of goodness that is this red lentil soup. It’s got:
- kale and brussel sprouts for nutrition and heartiness
- carrot, celery, onion and garlic for all that yummy veggie soup flavour
- red lentils for healthy carbs, fiber and protein
- diced tomatoes for nutrition and flavour
- yummy spices like chili powder, coriander, cumin and and paprika to bring it all together
This soup is awesome if you’re feeling a bit under the weather. The broth is flavourful, comforting and warming and the soup is full of nutrition to help get you feeling like yourself in no time. I hope you enjoy it.
More Healthy Soup Recipes
Here are some more delicious soups you’ll love:
- Butternut Squash Lentil Soup
- Cauliflower Potato Soup with Peas
- Creamy Roasted Garlic Cauliflower Soup
- Easy Vegan Minestrone Soup
Red Lentil Tomato Soup
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Prep Time: 10 mins
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Cook Time: 25 mins
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Total Time: 35 minutes
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Yield: 6 large servings 1x
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Category: Soup
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Method: Stovetop
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Cuisine: Vegan
This hearty soup is low in fat but high in protein and fibre and packed with nutrients. It’s easy to make in under 30 minutes, full of flavour and keeps well so you can enjoy it for healthy meals all week.
Ingredients
- 1 white onion, diced (300 g, about 2 cups)
- 3 cloves garlic, minced
- 2 ribs celery, chopped (140 g)
- 1 large carrot, chopped (170 g)
- 2 cups quartered brussel sprouts (200 g)
- 2 tsp chili powder
- 2 tsp cumin
- 1 tsp coriander
- 1/2 tsp paprika
- 1/2 tsp chili flakes (optional, add if you like a bit of spice)
- 7 cups vegetable broth
- 1 28 oz. can salt-free diced tomatoes with the juice
- 1 cup uncooked red lentils (175 g)
- 4 cups de-stemmed and chopped kale (160 g, 1 large bunch)
Instructions
- Add the onion, garlic, carrot, celery and brussel sprouts to a pot with a splash of water. Cook over medium heat for 5-10 minutes until softened and fragrant.
- Add the spices, stir and cook for another few minutes.
- Add the stock, tomatoes and lentils and simmer for 20-25 minutes until the lentils are soft.
- Turn off the heat and stir in the chopped kale.
- Season with salt and pepper, if desired.
- Serve right away or let it cool down then store in the fridge.
Notes
- Be careful not to overcook or you’ll have mushy veggies and nobody likes that! I found about 20 minutes to be just right.
- This soup will continue to thicken after it sits a day or two and the lentils soak up more of the liquid, at this point it will be more of a stew.
Nutrition
- Serving Size: 1/6th of recipe
- Calories: 164
- Fat: 1 g
- Carbohydrates: 31 g
- Fiber: 12 g
- Protein: 11 g
Keywords: healthy, plant-based, red lentil, oil-free
This is my favorite soup to make! Easy and sooo comforting and delicious!
★★★★★
Thank you for this great tasting soup!! Amazing recipe!
★★★★★
This worked out really tasty and so easy! I left out the brussel sprouts but stuck pretty close otherwise and I garnished with yoghurt and cilantro- awesome! Thank you!
I just recently found your blog and I have made three of you recipes in the last 18 hours! All three were absolutely perfect! This soup was so good, I added an additional 1/2 c. of lentils and a can of organic kidney beans to add even more protein. Thank you for sharing your amazing recipes and your knowledge on flexible dieting, it’s been very valuable information!!
haha, amazing!! So happy you liked all the recipes and you’re finding useful info! And thanks for the comment, it means a lot. 🙂
Too many of my soup recipes use the chili powder/cumin line of seasonings. I’m looong for a new taste but live the Brussel sprouts and kale in this recipe. How would you recommend merging this recipe with your other lentil soup recipe? Adding the veggies to the other or changing the seasonings in this one??
You can just go ahead and add the brussels and kale to the other one, you may need a little additional broth but otherwise no problem. Or just skip the chili and cumin in this one. You could do like a thyme, sage, rosemary, bay leaf kinda flavour, or just leave them out all together.
I love that there’s so many healthy ingredients in this soup. It’s definitely tougher getting them in during the winter.
Totally, I love loading them all into soup then I don’t have to think about it!