This Lentil and Kale Soup it’s so delicious and healthy. It’s a filling meal for friends and family on cold winter days.
Lentil Kale Soup is an easy meal packed with flavor. Made with green lentils, hearty veggies, lemon and spices, it’s a flavorful dish that really fills you up. This blend is ideal for the cold months when you want something filling and warm.
With so many useful and nutritious ingredients, this recipe is really healthy. Without meat, it is low in cholesterol, but still full of protein, fiber, vitamins and minerals. It’s also easy to make, meaning it’s the perfect dish to make on busy weeknights or for a quick lunch. Let’s look at what you need to make this delicious Lentil Kale Soup.
video guide
main ingredients
- Oil. I prefer to use olive or grapeseed oil, but either will work.
- Onion. This ingredient adds sweetness.
- carrots For color and a little sweetness.
- Potatoes. For texture and taste.
- Green lentils. Any type of lens will work, but I think green lenses work best here.
- vegetable broth. If you’re using low-sodium broth, you may need to add some salt. Mine is full flavored so I didn’t add anything extra. I used Better Than Bouillon, No Chicken Base to make my broth.
- Kale. Or you can use spinach.
- lemon juice. This adds a bit of acidity and bright citrus notes.
- Dill. Or fresh parsley if you prefer.
- Spices. Turmeric, cumin, salt and black pepper.
How to make this lentil and kale soup
1. In a large saucepan, add the oil and sauté the grated carrots and chopped onion over medium-high heat, about 4-5 minutes.
2. Now add the cumin and turmeric and stir. Boil for a minute.
3. Then add the lentils, potatoes and broth to the pot. Reduce heat and cook for about 25 minutes.
4. Add kale, salt and black pepper. Cook for another 5 minutes.
5. Turn off the heat and add the lemon juice and dill. Stir and serve.
Tips for the best lentil and kale soup
- Use green lentils. High in protein and fiber, these lentils also hold their shape very well, especially in soups. Use green ones whenever possible.
- Taste your spices. Different broths have different levels of sodium and spices. Taste your soup before serving to see if it needs more salt, pepper, dill, etc.
- Add kale at the end. Keep the kale textured and bright by only adding it at the end. Cooking too long will result in mushy, brownish kale.
- Make a double batch. Make extra to enjoy throughout the week, or freeze some in a zip-top freezer bag. It lasts about 6 months.
Variations on this recipe
- Substitute other vegetables. In addition to kale and spinach, this soup goes great with carrots, celery, broccoli or cauliflower.
- Make it creamy. Try this lentil and kale soup with a little coconut milk or heavy cream for a creamy, rich broth.
- add meat. Diced chicken, sausage, shredded pork, or small meatballs would be delicious in this soup and add even more protein.
How to store and reheat it
Store this lentil and kale soup in an airtight container in the refrigerator for up to 4 days. You can also freeze it flat in a ziplock bag so it can be stored vertically in the freezer to save space. Thaw and reheat on the stovetop or in the microwave until warmed through.
What should you serve it with?
This lentil and kale soup is easy, flavorful, and filling. It’s the perfect cold-weather dish and your family will love how filling it is. Enjoy!
More delicious soup recipes:
Lentil and Kale Soup
This lentil and kale soup is so flavorful and healthy. It’s a filling meal for friends and family on cold winter days.
ingredients
- 2 Tablespoon. olive oil or other kind
- ½ Middle Onion, diced
- 1 big carrots (diced
- 2 Middle potatoes, diced
- 1 Cup green lentils, rinsed
- 4 cups Kale, chopped
- 5 cups vegetable broth
- 3 Tablespoon. lemon juice
- ½ tsp. turmeric
- ½ tsp. cumin powder
- ½ tsp. Salt or to taste
- ¼ tsp. pepper or to taste
- ⅓ Cup chopped dill
instructions
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In a large saucepan, add the oil and sauté the grated carrots and chopped onion over medium-high heat, about 4-5 minutes.
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Now add the cumin and turmeric and stir. Boil for a minute.
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Then add the lentils, potatoes and broth to the pot. Reduce heat and cook for about 25 minutes.
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Add kale, salt and black pepper. Cook for another 5 minutes.
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Turn off the heat and add the lemon juice and dill. Stir and serve.
Remarks
Variations on this recipe
- Substitute other vegetables. In addition to kale and spinach, this soup goes great with carrots, celery, broccoli or cauliflower.
- Make it creamy. Try this lentil and kale soup with a little coconut milk or heavy cream for a creamy, rich broth.
- add meat. Diced chicken, sausage, shredded pork, or small meatballs would be delicious in this soup and add even more protein.
How to store and reheat it
Store this lentil and kale soup in an airtight container in the refrigerator for up to 4 days. You can also freeze it flat in a ziplock bag so it can be stored vertically in the freezer to save space. Thaw and reheat on the stovetop or in the microwave until warmed through.
nutrition
Calories: 233kcalCarbohydrates: 36GProtein: 6GFat: 9GSaturated Fatty Acids: 1GPolyunsaturated fat: 1GMonounsaturated fatty acids: 6GSodium: 316mgPotassium: 1051mgFiber: 7GSugar: 4GVitamin A: 10016ieVitamin C: 104mgCalcium: 224mgIron: 3mg