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Bowl of tomato vegetable soup with a spoon in it.

Kale Lentil Soup

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 minutes
  • Yield: 6 large servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
  • Diet: 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.


Scale

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, stems removed (200 g)
  • 2 tsp chili powder
  • 2 tsp cumin
  • 1 tsp coriander
  • 1/2 tsp paprika
  • 1/2 tsp chili flakes (omit if sensitive to spice)
  • 7 cups vegetable broth (1750 mL)
  • 1 28 oz. can diced tomatoes
  • 1 cup uncooked red lentils (175 g)
  • 4 cups de-stemmed and finely chopped kale (160 g, 1 large bunch)

Instructions

  1. Add the onion, garlic, carrot, celery and brussel sprouts to a pot with 2-3 tbsp water or broth. Cook over medium heat for 5-10 minutes until softened and fragrant, stirring often.
  2. Stir in the spices and cook for 2-3 more minutes. If the pot starts to dry out, add another 1-2 tbsp broth or water.
  3. Add the broth, diced tomatoes and lentils and simmer for 15-20 minutes uncovered until the lentils are soft.
  4. Turn off the heat and stir in the chopped kale. Let it sit for a few minutes until the kale is mixed in. 
  5. Season with salt and pepper, if needed, and serve right away.

Notes

  • This soup will continue to thicken after it sits a day or two and the lentils soak up more of the liquid. You can add more water or broth to adjust the consistency or just enjoy it as a stew.
  • Let cool then store in a sealed container in the fridge for up to 5 days or freeze for up to 3 months.

Nutrition

  • Serving Size: 1/6th of recipe
  • Calories: 164
  • Fat: 1 g
  • Carbohydrates: 31 g
  • Fiber: 12 g
  • Protein: 11 g

Keywords: red lentil kales soup