Kale Lentil Soup

Close-up of a bowl filled with lentil soup, showing carrots, kale, onions and tomatoes in a bright tomato broth.

5 from 4 votes

This hearty soup is low in fat but high in protein and fibre and packed with nutrients. It's easy to make in about 45 minutes, full of flavour, and keeps well so you can enjoy it for healthy meals all week.

Prep Time10

Cook Time35

Total Time45

Course: Soup

Cuisine: American

Diet: Vegan

Servings: large servings

Author: Deryn Macey

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

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