If you’re in the mood for a hearty, nutritious, and comforting meal that is simple to make, Kale and Lentil Soup is the perfect dish to warm you up. This soup is packed with flavors and nutrients, making it a wholesome meal for any season, but particularly great in the colder months. With the earthiness of kale and the richness of lentils, this soup provides a satisfying combination of protein, fiber, and vitamins that will leave you feeling nourished and energized.
The best part? This recipe is incredibly versatile! Whether you’re looking for a vegan dish, a gluten-free option, or just a way to get more greens into your diet, this soup has you covered. It’s easy to prepare, requiring minimal prep work, and cooks in one pot, making cleanup a breeze.
Ready to dive into the recipe? Let’s go!
Kale And Lentil Soup Recipe
This Kale and Lentil Soup is everything you want in a comfort food-rich, flavorful, and filling, yet light enough to enjoy as part of a balanced diet. The lentils cook down into a creamy base while the kale adds a slight crunch and vibrant green color that makes this soup not only healthy but visually appealing.
Ingredients Needed
You don’t need many ingredients to make this soup, which is a huge plus. The key is to let each ingredient shine in its own right. Here’s everything you’ll need:
- Olive Oil – For sautéing the vegetables. A bit of healthy fat goes a long way in enhancing the flavor.
- Onion – Adds depth to the flavor. Yellow or white onions work best, but you can use red for a slightly different taste.
- Carrot – Sweetness and texture that balances the earthy flavors.
- Celery – Adds crunch and lightness.
- Garlic – The aromatic base of the soup. Garlic enhances the dish and gives it that signature “soul food” vibe.
- Dried Green or Brown Lentils – The star of the show! These lentils cook perfectly into the soup, thickening it naturally while adding plenty of protein and fiber.
- Kale – I prefer curly kale for its texture, but you can use any type of kale or even collard greens for a twist.
- Vegetable Broth – To create a rich, savory base. Chicken broth works too, but to keep it plant-based, stick with vegetable broth.
- Canned Tomatoes (optional) – Adds a bit of acidity and sweetness to balance the richness.
- Bay Leaves – For an aromatic depth of flavor.
- Thyme – Fresh or dried; thyme complements the earthy lentils and kale perfectly.
- Salt & Pepper – To taste, to really bring all the flavors together.
Cooking Instructions
Step-by-Step Process
-
Prepare Your Ingredients
- Dice the onion, carrot, and celery into small pieces.
- Mince the garlic.
- Wash and roughly chop the kale, removing any tough stems.
- Rinse the lentils under cold water.
-
Sauté The Vegetables
- In a large pot, heat about 2 tablespoons of olive oil over medium heat.
- Add the diced onion, carrot, and celery to the pot. Cook for 5-7 minutes, or until the vegetables are softened and the onions are translucent.
- Stir in the minced garlic and cook for another 1-2 minutes, just until fragrant.
-
Add Lentils And Liquids
- Add the rinsed lentils to the pot, stirring them in with the sautéed veggies.
- Pour in the vegetable broth (about 6 cups), and add a can of tomatoes if you’re using them. Bring everything to a boil.
- Add bay leaves, thyme, salt, and pepper to taste.
-
Simmer
- Once the soup has reached a boil, reduce the heat and cover the pot. Let it simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally to make sure nothing sticks to the bottom of the pot.
-
Add Kale
- Stir in the kale and let it cook for an additional 5-7 minutes until it wilts and becomes tender.
- Taste the soup and adjust the seasoning as needed, adding more salt, pepper, or herbs to suit your preference.
-
Serve
- Ladle the soup into bowls and serve hot. You can top it with a drizzle of olive oil, a squeeze of lemon for brightness, or even some grated Parmesan if you like.
Ingredient Insights
Each of the ingredients in this soup serves a specific purpose, contributing not just to the flavor but also to the nutritional profile:
- Lentils: These tiny legumes are a powerhouse of plant-based protein and fiber, making them a fantastic option for vegetarians, vegans, or anyone looking to eat more sustainably. They’re also rich in folate, iron, and magnesium.
- Kale: Often touted as a superfood, kale is packed with vitamins A, C, and K, as well as antioxidants that help fight inflammation and support overall health. Its high fiber content is also great for digestion.
- Carrots: Besides adding a natural sweetness to the soup, carrots are high in beta-carotene, which is great for eye health and immune function.
- Garlic and Onion: These two ingredients not only build the flavor base of the soup but also have immune-boosting and anti-inflammatory properties, making them excellent for overall health.
Expert Tips
-
Soak Lentils For Faster Cooking
If you’re short on time, you can soak your lentils overnight to reduce the cooking time. Soaking can also make the lentils easier to digest.
-
Texture Matters
If you like a creamier soup, you can blend part of the soup once the lentils are cooked. Just use an immersion blender or regular blender to puree a portion, then stir it back into the pot.
-
Add Fresh Herbs For Extra Flavor
While thyme and bay leaves are great, adding some fresh parsley, dill, or even basil right before serving can really elevate the soup’s flavor.
-
Make It Spicy
If you want to kick things up a notch, add a pinch of red pepper flakes or a chopped chili pepper when you sauté the vegetables. This will add a warm, subtle heat to the soup.
Recipe Variations
One of the great things about Kale and Lentil Soup is how adaptable it is! Here are a few ways to switch things up:
- Add More Vegetables: You can throw in other hearty vegetables like potatoes, sweet potatoes, or zucchini to bulk up the soup. Just be sure to adjust the cooking time based on how long they take to soften.
- Add Protein: If you want to make the soup even heartier, you can add cooked chicken, sausage, or tofu. For extra protein, you could also try adding quinoa or chickpeas.
- Spices and Flavors: Try adding some cumin, curry powder, or turmeric for a different flavor profile. These spices complement lentils beautifully.
- Make it a Pesto Soup: For something a little fancy, swirl in some homemade or store-bought pesto right before serving. It gives the soup a fresh, herbal kick.
Final Words
This Kale and Lentil Soup is more than just a bowl of comfort-it’s a meal that supports your health and fuels your body with nutrient-dense ingredients. Whether you’re cooking for yourself, your family, or a group of friends, this soup is sure to impress with its depth of flavor and satisfying texture. Plus, it’s incredibly easy to make, which means you don’t need to spend hours in the kitchen to enjoy a delicious, wholesome meal.
FAQs
What Are The Main Ingredients In A Kale And Lentil Soup Recipe?
The main ingredients typically include kale, lentils, vegetable broth, onions, garlic, carrots, celery, olive oil, and seasonings such as thyme, bay leaves, and salt. Some recipes may also include tomatoes or other vegetables.
Can I Use Canned Lentils In This Soup Recipe?
While fresh or dried lentils are often preferred for their texture and flavor, you can use canned lentils in a kale and lentil soup recipe. Just be sure to drain and rinse them before adding them to the soup to reduce the sodium content.
How Do I Prepare Kale For The Soup?
To prepare kale for the soup, wash the leaves thoroughly, remove the tough stems, and chop the leaves into bite-sized pieces. For a tender texture, you can massage the kale with a little olive oil or salt before adding it to the soup.
Can I Make This Soup Vegan?
Yes, kale and lentil soup is naturally vegan if you use vegetable broth and avoid adding any meat or dairy. The recipe can be easily adapted by substituting the olive oil for a plant-based option and skipping any non-vegan ingredients like cheese or cream.
How Long Does Kale And Lentil Soup Take To Cook?
Kale and lentil soup typically takes about 45 minutes to 1 hour to cook, depending on the type of lentils used. If using dried lentils, you may need to adjust the cooking time to ensure they are fully cooked and tender.
What Type Of Lentils Are Best For Kale And Lentil Soup?
Green or brown lentils are the best choice for kale and lentil soup. They hold their shape well during cooking, providing a hearty texture. Red lentils can also be used, but they tend to break down and create a smoother, creamier soup.
Can I Freeze Kale And Lentil Soup?
Yes, kale and lentil soup freezes well. Let the soup cool completely before transferring it to an airtight container or freezer bag. It can be stored in the freezer for up to 3 months. To reheat, simply thaw in the fridge overnight and reheat on the stove.
How Can I Make The Soup Spicier?
To add heat to your kale and lentil soup, you can incorporate spicy ingredients like red pepper flakes, cayenne pepper, or diced jalapeños. Add these ingredients to taste during the cooking process, and adjust the seasoning accordingly.
Can I Add Other Vegetables To This Soup?
Yes, kale and lentil soup is versatile and can be customized with other vegetables such as zucchini, sweet potatoes, or bell peppers. Just be sure to adjust the cooking time depending on the vegetables you add, as some may cook faster than others.
What Is The Nutritional Value Of Kale And Lentil Soup?
Kale and lentil soup is a nutrient-dense meal, providing a good source of protein, fiber, and essential vitamins such as vitamin A, C, and K. The lentils contribute protein and iron, while the kale adds vitamins, antioxidants, and calcium. The soup is also low in fat and calories, making it a healthy option for a balanced diet.