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Lentil Soup Recipe with Kale

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An overhead view of a bowl of vegetable and lentil soup

Our quick and easy Lentil Soup Recipe with Kale is healthy and delicious with a surprisingly robust flavor.

This simple lentil soup has been a staple in our house since 2012. It’s one of those recipes that surprises me every time I make it. The amount of flavor you get from a few fresh vegetables, tomato paste, vegetable broth and lentils is truly amazing.

For years this has been my go-to recipe when my husband is traveling for work. I can make a pot of this lentil soup recipe and enjoy it all week long, and never get tired of it! Since this is a vegan soup, it will keep in the refrigerator for days and still taste fresh. I really love this soup, and it makes me feel better about the cookies I ate over the weekend 🙂  It’s all in the balance – right?

My husband also adores this soup and wishes I’d make it more often, when he’s home. It’s perfect for lunches too… think meal prep for the entire week!

A pot of hot lentil soup being ladled into a bowl

Are lentils really that good for you?

Lentils are from the legume family and boast a respectable amount of vitamins, dietary fiber, minerals and protein. They’re filling, easy to make and inexpensive, so that makes them great for adding to salads, casseroles, soups and stews. Health Magazine named them one of the five healthiest foods in the world. Let’s eat more lentils!

 

How do you store lentils?

Dried lentils will keep for several years if stored in an airtight container in a cool, dark location. Once cooked, lentils should be refrigerated and will stay edible for 5 to 7 days. Cooked lentils freeze well for up to 6 months. As with any dried bean, be sure to wash and pick over the lentils removing debris before cooking.

A ladle filled with carrots, kale and lentil soup

For this lentil soup recipe, we use two varieties of dried lentils.

There are many varieties of lentils available at most grocery stores, and online. Some of the more common types of lentils are brown, Puy, green, red or yellow, and Beluga. Black Beluga lentils are some of our favorites, especially when added to warm salads and grain bowls like those served at Panera Bread and CAVA restaurants.
For our lentil soup recipe we use a combination of red lentils and an equal amount of green, or Puy lentils. Red lentils cook quickly, break down easily and have a nice sweet, nutty flavor. Even though red lentils are not the most nutritious powerhouse variety, I love to cook with them anyway. When added to soups and stews they add a delicate texture and flavor we really love.
Puy Lentils come from the Le Puy region in France and are similar to green lentils, only smaller. Try finding them online if they’re not available in your local stores.
A bowl of soup with carrots, lentils and kale

This lentil soup with kale is quick and easy to make:

  • First, sauté the carrots, onion and garlic in a little olive oil.
  • Add red pepper flakes and fresh thyme leaves and sauté until fragrant.
  • Pour in the vegetable broth and add the rinsed lentils. Cover and simmer for 30 minutes.
  • Stir in the remaining ingredients: tomato paste, brown sugar, vinegar, garam masala, black pepper and the chopped kale.
  • Simmer 10 minutes more or until the kale is wilted.
  • Serve with a slice of hearty bread and enjoy 🙂

For an easy shortcut, buy pre-washed, chopped kale leaves. You can even use a combination of hearty greens like Swiss Chard, baby kale leaves and/or spinach.  This soup just makes you feel better when you eat it. Try it and see!

 

A spoonful of lentil soup with carrots and kale

Can you freeze this lentil soup recipe?

Our lentil soup freezes very well. I like to portion the soup out into individual size containers and thaw only what’s needed overnight in the refrigerator. Rewarm the soup gently in the microwave and serve.
You can also make this lentil soup ahead of time and add kale just before serving. Kale is very sturdy and holds up better than spinach or other leafy greens, making it great for freezing.
A big pot of this healthy soup is like wearing a comfortable old sweater. You know … the one your family threatens to throw away if they ever get their hands on it. Yes, I have an ugly sweater that I love. My family makes fun of me every time I wear it. But they sure do love this soup!

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An overhead view of a rich bowl of lentil soup with kale, carrots and onions

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5 from 3 votes

Lentil Soup Recipe with Kale

Prep Time: 20 mins
Cook Time: 40 mins
Total Time: 1 hr
Yield: 6
Course: Meatless Main, Soup
Author: Tricia
PRINT RECIPE
Hearty, healthy and loaded with flavor. Freezable too!

Ingredients

  • 1 tablespoon olive oil
  • 4 medium carrots, peeled and chopped (about 1 ½ cups)
  • 1 large sweet onion, chopped
  • 2 cloves garlic, minced
  • ¼ teaspoon crushed red pepper flakes (more or less to taste)
  • 2 teaspoons fresh thyme leaves (or ½ teaspoon dried)
  • 4 cups vegetable broth
  • 1 cup water
  • ⅓ cup dry red lentils, rinsed
  • ⅓ cup dry green or Puy lentils, rinsed
  • 1 (6-ounce) can tomato paste
  • 1 tablespoon brown sugar
  • 1 tablespoon white vinegar
  • ½ teaspoon garam masala
  • 1 teaspoon fresh ground black pepper
  • 3 cups kale leaves, stems removed, cut into bite size pieces
  • 2 tablespoons minced fresh parsley

Instructions

  • Pour the olive oil in a large Dutch oven or soup pot. Heat on medium-high until the oil is shimmering. Add the carrots and onion. Sauté for 5 minutes, or until the vegetables are crisp-tender. Add the garlic, crushed red pepper and thyme leaves. Sauté until the garlic is fragrant, about 1 minute.
  • Add the vegetable broth, water and lentils to the pot. Bring to a boil. Reduce the heat, cover and simmer for 25 to 30 minutes.
  • Add all remaining ingredients: tomato paste, brown sugar, vinegar, garam masala, pepper, kale and parsley. Return the soup to a boil, then reduce the heat and cook, uncovered, for 10 minutes or until the kale is wilted.
  • Serve with a dash of hot sauce, if desired. Garnish with parsley.

Recipe Notes

  • We like the spark of heat from the crushed red pepper. If you don't care for the warmth, start with 1/8 teaspoon or omit.
  • Use low-sodium vegetable broth, if desired. Also you can use salt-free or low-sodium tomato paste in this recipe. Check the seasoning to ensure you don't need a little salt.
Nutrition information is calculated using an ingredient database and should be considered an estimate. When multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.

Nutrition

Calories: 152kcal | Carbohydrates: 25g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Sodium: 676mg | Potassium: 520mg | Fiber: 8g | Sugar: 6g | Vitamin A: 10643IU | Vitamin C: 48mg | Calcium: 85mg | Iron: 2mg

Here are a few more of our favorite lentil based recipes:

A bowl of vegetable soup with lentils and seasonal greens

Vegetable Soup with Lentils and Seasonal Greens

 

 

A bowl of creamy chicken and lentil soup

Creamy Coconut Chicken Soup with Spinach and Lentils

 

 

Baked falafels in a pita bread

Baked Falafels with Red Lentils

 

Originally published October 2012, updated March 2020

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32 Comments

  1. Cynthia says

    5 stars
    Hello Tricia,

    I have just made this soup. I cooked it in my Instant Pot. Really like it, will certainly be making it again, maybe add some chick peas, I have them cooked in the freezer.

    Thank you, Cynthia in UK

    reply to this comment >

    • Tricia Buice says

      Hi Cynthia! So happy you tried this recipe. I make this all the time and always have a container in the freezer. I’ll try adding chickpeas sometime! Great idea 😉 Thanks again for trying the recipe and for letting us know how it turned out for you.

      reply to this comment >

  2. Lauren S says

    This soup is really delicious, thank you Tricia for the recipe! In fact, it’s so good, I will be putting it in my favorite recipes folder! My boys and hubby really liked it too. I’m a long time fan of your blog, thanks for all the great recipes you share!

    reply to this comment >

  5. MrsJacobi says

    This has become one of my favorite soup recipes – and my family asks for it all the time! Hooray! :)<br />Even though the soup is delicious, for some reason I always get these kind of "soapy" bubbles in the soup. It seems to happen after I add the kale, so I'm thinking that's the culprit. Doesn't effect the taste, but doesn't look too pretty. Anyone know why this happens

    reply to this comment >

    • Tricia Buice says

      I have never had this happen and can't imagine why – bubbles? How odd. I usually buy organic kale for whatever reason. I would first try to buy the kale from a different produce market / grocery store. Maybe they spray it with something that causes the bubbles. You could also try washing the kale in a sink full of cool water with a little vinegar. Drain and rinse really well and see if

      reply to this comment >

  20. The Café Sucré Farine says

    Tricia, this soup looks and sounds heavenly! Gorgeous photos too! Oh, and I have a sweatshirt that's 15 years old! I pulled it out the other day and it was like finding an old friend – my husband hates it with the sleeves all frayed and the whole thing quite ugly (but bery loved, somewhat like the Velveteen Rabbit!)

    reply to this comment >

  21. TRAVELING HUSBAND says

    I've been ready to come home for several days–and now, even more so! <br />I want to hug you…and then hug a big bowl of this soup…if there's any left. 🙂 <br />See you tonight. <br />TH

    reply to this comment >

  22. Mary says

    Love your soup description, Tricia. A cozy old sweater, a bowl of soup, this is deliciousness all wrapped up in comfort. <br /><br />The countdown is winding down. Can you believe how close you are to the wedding day????

    reply to this comment >

    • Tricia says

      I am sooooo excited Mary. You'd think I'm getting married. I stopped to get gas on the way to work yesterday and a complete stranger asked me what I was smiling about. I guess I really stood out because nobody smiles at the gas pumps these days! I am so happy for my son and my future daughter-in-law. They are so happy.

      reply to this comment >

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