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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 ๐ ย 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!
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?
For this lentil soup recipe, we use two varieties of dried lentils.
This lentil soup with kale is quick and easy to make:
- First, sautรฉ the carrots, onion and garlic in a little olive oil.
- Add red pepper flakes and fresh thyme leaves and sautรฉ 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 ๐
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.ย This soup just makes you feel better when you eat it. Try it and see!
Can you freeze this lentil soup recipe?
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Lentil Soup Recipe with Kale
Ingredients
- 1 tablespoon olive oil
- 4 medium carrots, peeled and chopped (about 1 ยฝ cups)
- 1 large sweet onion, chopped
- 2 cloves garlic, minced
- ยผ teaspoon crushed red pepper flakes (more or less to taste)
- 2 teaspoons fresh thyme leaves (or ยฝ teaspoon dried)
- 4 cups vegetable broth
- 1 cup water
- โ cup dry red lentils, rinsed
- โ cup dry green or Puy lentils, rinsed
- 1 (6-ounce) can tomato paste
- 1 tablespoon brown sugar
- 1 tablespoon white vinegar
- ยฝ 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. Sautรฉ for 5 minutes, or until the vegetables are crisp-tender. Add the garlic, crushed red pepper and thyme leaves. Sautรฉ 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
Here are a few more of our favorite lentil based recipes:
Vegetable Soup with Lentils and Seasonal Greens
Creamy Coconut Chicken Soup with Spinach and Lentils
Baked Falafels with Red Lentils
Originally published October 2012, updated March 2020
Larry
Healthy and delicious make for a great dish.
Tricia Buice
Thanks Larry!
Jennifer @ Seasons and Suppers
Lovely soup and when delicious meets healthy, it’s a win, win! Will be trying this one soon ๐
Tricia Buice
Thanks Jennifer – you’re going to love it!
MrsJacobi
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
Tricia Buice
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
Sarah @ The Smart Kitchen
That looks SO good. I actually want that for lunch right now. I love the addition of garam masala, and using both red and green lentils is SUCH a good idea, since the red ones get a bit mushy and I find the green keep their texture. It probably works out to be a really nice mix. ๐
Stella B's Kitchen
Oh, do we love our lentils here! I've bookmarked this for my next soup craving! I love how healthy this soup looks! Thanks for sharing:)
Vicki Bensinger
Wow it doesn't get much healthier than this. What a fantastic recipe and perfect for the chilly fall weather we've had this week. Thanks for sharing the recipe.
Cooking on a Dime
I am absolutely addicted to lentil soup. I am definitely going to have to make this soon!
FiSh. ohFISHiee
that's a healthy broth :)! <br /><br />Latest: <a href="http://ohfishiee.blogspot.com/2012/10/zen-garden-taman-cuepacs-batu-9-cheras.html" rel="nofollow">Mookata: Smell your BBQ Flavour</a>
Maureen | Orgasmic Chef
I bought some beautiful kale yesterday and this soup looks good enough for a magazine. I've got to try it.
Kari Lindsay
Don't you just love when something so healthy also tastes good? Mmm mmm good!
cquek
Warm and comforting. Delicious!
The Slow Roasted Italian
My mom gave me her lentil soup recipe to make. It is pretty similar, I am definitely making it tomorrow! YUM, yours looks amazing.
Mary
How perfect for a fall evening. This looks and sounds delicious. I hope you have a great day. Blessings…Mary
Blond Duck
I've always wanted to try red lentils!
Sue/the view from great island
What a beautiful soup. We love lentils, and I really like the rich color the tomato paste gives this. And garam masala is an interesting addition—thanks Tricia!
Angie's Recipes
Tricia, we love lentil dishes. This is one great comfort soup.Perfect for the rainy and windy days over here.
Donalyn
Tricia, this looks sublime – and we have about a ton of kale in the garden still, so it will definitely be on the rotation soon!
The Cafรฉ Sucrรฉ Farine
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!)
Tricia
Yes! I'm not the only one with a beautiful-ugly-favorite-old friend! If my old sweater would fall apart, I guess I would throw it away – but it washes up beautifully and still feels marvelous!
TRAVELING HUSBAND
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. ๐ <br />See you tonight. <br />TH
Tricia
Sorry but the soup is gone – I brought the last of it in my lunch today ๐ I can always make more! Hurry home – we have a wedding to get ready for! And we miss you!
Cheryl Foster
Very sweet! and this soup is on my calendar for today. Love the seasonings.
Tricia Buice
Hope you enjoy it as much as we do!
Mary
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????
Tricia
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.