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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 🙂 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, 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!
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 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
- 6 oz tomato paste
- 1 tablespoon brown sugar
- 1 tablespoon white vinegar
- ½ teaspoon garam masala
- 1 teaspoon fresh ground black pepper
- 3 cups kale or baby spinach leaves stems removed, cut into bite size pieces
- 2 tablespoons minced fresh parsley
Instructions
- Pour the olive oil into a large Dutch oven or soup pot. Heat on medium-high until 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.
- Check the seasoning and add salt and pepper if needed. Serve with a dash of hot sauce, if desired. Garnish with additional 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
Cynthia
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
Tricia Buice
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.
Lauren S
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!
Tricia Buice
Thank you Lauren! We appreciate you trying the recipe, and for letting us know how it turned out for you. I’m making this again for dinner today – we LOVE it! Thanks for behind part of the SRFD family.