Kale Lentil Soup
on May 19, 2021, Updated Jul 29, 2026
This post may contain affiliate links.
This hearty kale lentil soup is an easy one-pot vegan soup made with green lentils, vegetables and kale simmered in a tomato broth with garlic, herbs and spices. It’s perfect for meal prep, vegan, gluten-free and even more flavourful the next day.
Why You’ll Love Kale Lentil Soup
- Hearty and filling, with plenty of plant-based protein and fibre to keep you full.
- Easy one-pot recipe ready in about 45 minutes.
- Rich tomato broth made with herbs, spices and tomato paste.
- Loaded with vegetables and leafy kale.
- Vegan, dairy-free and gluten-free.
- Great for meal prep and freezes well.
- Even more flavourful the next day.
Ingredients You’ll Need
Below is a quick overview of what you’ll need to make the recipe and any substitutions you can make. Use the recipe card with the full list of ingredients and measurements at the bottom of the post when you’re ready to make the recipe.
- Lentils: Green or brown lentils: Both hold their shape well while becoming tender. Red lentils can be used, but they’ll break down more and create a thicker, creamier soup.
- Kale: Curly or lacinato (dinosaur) kale both work. Strip out the tough stems before chopping.
- Onion, carrots and celery: This classic vegetable trio creates the flavour base for the soup. Use all 3 for the best flavour.
- Garlic: Fresh garlic is best for flavour. I used 4 cloves but feel free to use 5!
- Tomato paste: Toasting the tomato paste before adding the broth creates a richer, deeper flavour.
- Diced tomatoes: Fire-roasted tomatoes add extra flavour, though regular diced tomatoes work just as well.
- Vegetable broth: Use a good-quality low-sodium broth so you can season the soup to taste.
- Smoked paprika, thyme, oregano and cumin: These herbs and spices create a warm, savoury broth. Ideally use all of them. If you don’t have smoked paprika, regular paprika is ok.
- Lemon juice and zest: Added at the end to brighten the soup.
Variations
- Add more vegetables. Zucchini, mushrooms, bell pepper or green beans all work well.
- Swap the greens. Stir in fresh spinach instead of kale (it only needs a minute or two).
- Make it heartier with grains or pasta. Stir in up to 1 cup cooked barley, farro or small pasta along with the kale. If you’re planning on leftovers, keep the grains or pasta separate and add them to individual servings so they don’t turn soft. If they’re already mixed in, you’ll likely need a splash of broth or water when reheating.
- Make it creamy. Blend a cup or two of the soup (remove the bay leaves first, and do this before adding the kale) for a naturally creamy texture while keeping plenty of whole lentils and vegetables.
- Add extra protein. Stir in cooked shredded chicken, browned turkey or vegan sausage or a can of drained white beans during the last 10 minutes of cooking.
How to Make Kale Lentil Soup
- Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the onion, carrots and celery and cook for 7-8 minutes, stirring occasionally, until softened. Stir in the garlic and cook for 1 minute, until fragrant.
- Add the tomato paste, cumin, smoked paprika, thyme, oregano, bay leaves and red pepper flakes, if using. Cook for 1–2 minutes, stirring constantly, until the tomato paste darkens slightly and the spices are fragrant.
- Stir in the lentils, diced tomatoes, bay leaves and vegetable broth. Bring to a boil, then reduce to a simmer and cook partially covered for 25–30 minutes, until the lentils are tender. Stir in the kale during the last 5–10 minutes.
- Remove the bay leaves, then stir in the lemon juice, lemon zest and chopped parsley. Season with salt and freshly ground black pepper to taste before serving.
Expert Tips
- Rinse the lentils before cooking. This removes any dust or small debris and helps ensure the best texture.
- Don’t skip cooking the tomato paste. Let it cook for 1–2 minutes until it darkens slightly. This develops a deeper flavour.
- Check the lentils early. Older lentils can take longer to cook, while fresher lentils may be done a sooner. Check after 20 minutes.
- Add the kale at the end. Stir it in during the last 5–10 minutes so it becomes tender while keeping its bright green color.
- Finish with lemon juice. Adding the lemon after cooking brightens the broth and balances the earthy flavour.
Recipe FAQ
Yes, but the soup will be thicker and creamier since red lentils break down as they cook. Reduce the simmer time to about 15–20 minutes and add a little extra broth if needed.
es. Sauté the vegetables, garlic, tomato paste and spices first for the best flavour, then transfer everything except the kale and lemon to the slow cooker. Cook on low for 6–7 hours or high for 3–4, adding the kale in the last 20–30 minutes and the lemon at the end.
Yes. Use the sauté function for the vegetables and spices, add the broth, lentils and tomatoes, then pressure cook on high for about 10 minutes with a natural release. Stir in the kale and lemon after cooking.
No. Green and brown lentils cook in about 25–30 minutes with no soaking. Just rinse them to remove any debris or dust.
Yes. Let it cool completely before freezing for up to 3 months. Thaw in the refrigerator and reheat on the stovetop or in the microwave.
Older lentils simply take longer to cook. Simmer for another 5–10 minutes, adding a splash of broth if needed.
What to Serve with Kale Lentil Soup
The soup is pretty hearty on its own. If anything a good slice of bread is a good addition or have a smaller portion with your favourite sandwich.
- Crusty sourdough
- Garlic bread
- Focaccia
- Simple green salad
- Caesar salad
- Grilled cheese sandwich
Storing and Freezing
- Let the soup cool before storing.
- Refrigerate in a sealed container for up to 5 days.
- Freeze in a freezer-safe container for up to 3 months.
- Thaw frozen soup in the fridge.
- Reheat on the stovetop or in the microwave.
- The soup thickens as it sits, so thin it with a little broth or water if you like.
Recipe Update
This recipe was originally published in 2017 and updated in July 2026 with an improved tomato broth, more aromatics and an improved cooking method for better flavour. The updated recipe uses green or brown lentils instead of red lentils for a heartier texture, replaces Brussels sprouts with the classic onion, carrot and celery base, and finishes with fresh lemon juice and parsley to brighten the soup. It’s still an easy one-pot vegan lentil soup, now with deeper flavour, improved texture and clearer step-by-step instructions.
If you make this recipe, please consider leaving a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. Thanks for trying my recipes! – Deryn
Kale Lentil Soup
Ingredients
- 1 tbsp extra-virgin olive oil
- 1 white or yellow onion, diced (about 2 cups)
- 2 medium carrots, peeled and diced (about 1½ cups)
- 2 celery stalks, diced (about 1 cup)
- 4 garlic cloves, minced
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp dried thyme
- ½ tsp dried oregano
- ¼ tsp red pepper flakes, optional
- 2 bay leaves
- 1¼ cups dried green or brown lentils, rinsed
- 6½ cups low-sodium vegetable broth
- 1 can diced tomatoes, 28oz/796mL
- 4 cups chopped kale, stems removed and thinly chopped
- 1 tbsp fresh lemon juice
- ½ tsp finely grated lemon zest
- 2 tbsp chopped fresh parsley, optional
- salt and pepper
Instructions
- Cook the vegetables: Heat the olive oil in a large Dutch oven or soup pot over medium heat. Add the onion, carrots and celery with a pinch of salt and pepper and cook for 7-8 minutes, stirring occasionally, until softened. Stir in the garlic and cook for 1 minute, until fragrant.
- Toast the seasonings: Add the tomato paste, cumin, smoked paprika, thyme, oregano and red pepper flakes (if using). Cook for 1–2 minutes, stirring constantly, until the tomato paste darkens slightly and the spices are fragrant.
- Simmer: Stir in the lentils, diced tomatoes, bay leaves and vegetable broth. Bring to a boil, then reduce to a simmer and cook partially covered for 25–30 minutes, until the lentils are tender. Stir in the kale during the last 5–10 minutes.
- Finish: Remove and discard bay leaves. Stir in the lemon juice, lemon zest and parsley (if using), then season with salt and freshly ground black pepper to taste.
Notes
Nutrition
Originally published December 27, 2017.
The kale lentil soup is delicious! Thank you for the recipe.
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. 🙂