Lentil Soup Recipe with Kale
Hearty, healthy and loaded with flavor. Freezable too!
- 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
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.
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.
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