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.
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
- 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)
- 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.
- 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.
- 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