Lentil and Kale Soup

One of the things I’m trying to do this year is eat vegan a couple of times a week.  And for me the easiest way to accomplish this is to have a big bowl of soup.  This lentil and kale soup is the perfect example.  It’s vegan, full of fiber and protein and easy to make.  It’s a filling, satisfying soup that doesn’t leave you hungry later in the day.  It’s packed with vegetables and has a hint of heat from some cumin, curry powder and red pepper flakes – giving it a lovely, warm, spicy flavor.

Lentil and Kale Soup | Green Valley Kitchen

I love lentils, especially in soup.  They are a great source of protein and cholesterol-lowering fiber.  Lentils have significant amounts of folate, iron and magnesium and are great at stabilizing blood sugar as well.

Lentil and Kale Soup | Green Valley Kitchen

Kale is a nutritional powerhouse – it’s a cruciferous vegetable that’s packed with vitamin K, A and C.  It’s low in calories and fat and a great addition to soup because it holds its shape well and doesn’t fall apart when cooked.  It has a soft, chewy texture and the flavor works well with the tomatoes and carrots.

Lentil and Kale Soup | Green Valley KitchenA couple of notes:

  • I like to serve this with some french bread, a small green salad and a glass of wine for dinner.  For a change of pace, try serving it over chewy brown rice or nutty quinoa topping with some chopped avocado.
  • I find the tough kale stems too chewy – so I remove them.  Just run a sharp knife down both side of the stem.  Discard the tough stem and slice up the kale leaves into thin ribbons before adding to the soup.
  • Make sure to pick through your lentils in case there are any small stones and also rinse your lentils before adding to the soup pot – lentils tend to be dusty.

Lentil and Kale Soup
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Prep time:
Cook time:
Total time:
Serves: 4 to 6
A hearty, vegan lentil and kale soup packed with vegetables, protein and fiber. A delicious, filling, healthy soup with a little spicy heat.
Ingredients
  • 2 stalks of celery - washed and diced
  • 1 medium yellow onion - peeled and diced
  • 2 carrots - peeled and diced
  • 3 cloves of garlic - peeled and minced
  • 1 tbs olive oil
  • 2 cups of shredded kale - I used lacinato kale, also known as tuscan or black kale
  • 1½ tsp cumin powder
  • 1 tsp curry powder
  • ¼ tsp red pepper flakes - add a bit more of you like more heat
  • 10 twists of black pepper from a pepper mill
  • 1 14.5 oz can of diced tomatoes
  • 1 cup of dry lentils - picked through and rinsed.
  • 4 cups of vegetable stock - low sodium if preferred
  • 1 cup of water
  • 1 vegetable bouillon cube
Instructions
  1. Add 2 tbs olive oil to a large soup pan over low heat.
  2. Add diced celery, onion, carrots and minced garlic.
  3. Saute for 10 minutes over low heat until veggies have softened - stirring occasionally.
  4. While the veggies are cooking, remove the stem from the kale leaves and slice up the kale into thin ribbons. Add to the soup pot and stir to combine - cook for 2 minutes until slightly wilted.
  5. Add cumin, curry powder, red pepper flakes, black pepper and diced tomatoes (include their juices). Stir to combine all ingredients.
  6. Add lentils, vegetable stock, water and the bouillon cube. Stir to combine.
  7. Bring to a boil and then lower to a simmer. Simmer the soup for 35 minutes.
  8. Use an immersion blender and puree ⅓ of soup - and simmer for 10 more minutes.

 

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32 comments on “Lentil and Kale Soup

  1. annie@ciaochowbambina

    Oh my this looks good! And I can imagine adding quinoa and chopped avocado to the mix. It really is easy to get everything we ‘need’ in a hearty bowl of soup, isn’t it? I love all the flavors and textures you have going here, Geraldine!

    Reply
  2. Mary Ann | The Beach House Kitchen

    This looks incredibly hearty and delicious Geraldine! Tom and I both love soups and/or stews for dinner and lentils are a favorite for both of us. I may have to tell him the kale is spinach though, but he probably won’t even know the difference! Thanks for sharing! Glad to see you back!

    Reply
    1. Geraldine Post author

      I’m sure you could fool Tom, Mary Ann – the kale is definitely soft and not as “chewy” as regular kale. I’m glad to be back – trying to get my blogging groove on and get back to a once a week posting schedule.

      Reply
  3. Traci | Vanilla And Bean

    Was so excited to see you in my email this morning, Geraldine! yayaya!! And good for you eating vegan several times a week! I’m so excited for your intention and courage! YaY YOU!! And with food like this? Absolutely delicious… you know I’m a big fan of lentils and kale.. and oh the variety, right? Dino kale is much more tender than red or curly (I think) and a perfect addition to this soup. And the spices are so cozy and warming. Absolutely love it! Beautiful work, Geraldine! xo

    Reply
    1. Geraldine Post author

      Thanks so much, Traci! Work’s been busy so I haven’t had the time to keep up – but am trying to get back to a weekly posting schedule! And vegan is not as hard as I thought it would be – I thought cutting out a lot of cheese was going to be impossible – because I love cheese – but it hasn’t been that bad. A couple days a week eating vegan is definitely doable – and I feel great. And yes to dino kale!

      Reply
  4. Kathy @ Beyond the Chicken Coop

    This looks so warm and comforting. It also looks very filling which means it would actually work for my boys. They have to think they are getting a hearty meal or they just aren’t satisfied. I don’t think I’d even tell them this is vegan….they just don’t need to know! 🙂

    Reply
  5. Cheyanne @ No Spoon Necessary

    Oh I love this soup, Geraldine! I, too, try to eat vegan every so often and this soup is a delicious way to do just that! I feel like when people hear the word “vegan” they think boring or flavorless, this is the perfect example of how vegan CAN be soooo scrumptious! And comforting to boot! I could slurp a few bowls of this right about now! Cheers, friend and warm wishes for a wonderful Easter! <3

    Reply
    1. Geraldine Post author

      I totally agree, Cheyanne! With all the health news that you hear about eating more plants, soup is the easiest way for me to do this. I’ve also been experimenting with vegan smoothies – another easy way of getting a large dose of veggies and fruit into my diet. Have a great weekend! XO

      Reply
  6. Robyn @ Simply Fresh Dinners

    What a beautiful soup, Geraldine! I’m with you about eating vegan when I can although I now I could never go full time. I like my dairy and fish too much, lol. Your photos always make me wish your dish was on my table right this minute!

    Reply
    1. Geraldine Post author

      Hey Robyn! I definitely couldn’t go full time vegan – I would miss cheese too much – but I do feel like I am making a change for the better diet wise by eating vegan a couple of days a week. Everything in moderation – right! And thanks for the photo compliment – I really appreciate your kind comment!

      Reply
  7. Kelly @ Inspired Edibles

    Really lovely meal Geraldine (I’m sorry I didn’t see it sooner) – I never tire of soup but I also like the idea of serving this warming dish over whole grains too. I’m conscious of including those health-building fats (like nuts/seeds or avocado as you mention) in meals like this as the greens & beans family is very lean in that department. I agree it’s worth the extra step of removing the stems from kale (sometimes I treat myself to a pre-cut selection). This dish looks so hearty and inviting – I want to dive right in! Beautiful work.

    Reply
    1. Geraldine Post author

      Thank so much, Kelly – I met with a nutritionist recently and she told the same thing about healthy fats. Good thing I love avocado so much! Hope all’s well with you.

      Reply
    1. Geraldine Post author

      Definitely soup is a great way to get a ton of veggies in, Denise. I’ve been doing vegan smoothies in the AM also – my whole office is on a vegan smoothie kick at the moment – which is kind of funny since none of them are vegans or even vegetarians!

      Reply
    1. Geraldine Post author

      I’m aiming for 3 times a week, Meghan and it can definitely be challenging – especially at lunchtime (if I’m not making lunch). And thanks so much for the photo compliment!

      Reply
    1. Geraldine Post author

      Hi Bailey – yes, you can make it ahead but it may thicken up a bit. Just add a little water when you heat it up – a little at a time until you reach the desired consistency.

      Reply
  8. Erin

    I came across this recipe while looking for a good soup to use up some kale we had. It is simmering now and smells amazing! Can’t wait to eat it and I love trying different flavour combinations!

    Reply

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