Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup | COOKTORIA Lentil Kale Soup sq 1 800x840
Lunch

Lentil and Kale Soup | COOKTORIA

This Lentil and Kale Soup is so flavorful and healthy. It’s a satisfying meal to serve to friends and family on cold winter days.

Lentil and Kale Soup in a wooden bowl Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup 4 681x1024

Lentil and Kale Soup is a simple meal that’s full of flavor. Made with green lentils, hearty vegetables, lemon, and spices, it’s a tasty dish that’s really satisfying. This mix is great for the cold months when you want something filling and warm.

With so many beneficial and nutritious ingredients, this recipe is really healthy. With no meat, it’s low in cholesterol, but still full of protein, fiber, vitamins, and minerals. It’s easy to make, too, which means it’s the perfect dish to prepare on busy weeknights or for a quick lunch. Let’s look at what you’ll need to make this delicious Lentil and Kale Soup.

Video Tutorial

Main Ingredients

  • Oil. I prefer using olive or grapeseed oil, but any one will work.
  • Onion. This ingredient adds sweetness.
  • Carrots. For color and some sweetness.
  • Potatoes. For texture and flavor.
  • Green Lentils. Any type of lentil will work, but I think green ones work best here.
  • Veggie Broth. If you use low-sodium broth, you may need to add some salt. Mine is fully seasoned, so I did not add any extra. I used Better Than Bouillon, No Chicken Base to make my broth.
  • Kale. Or you can use spinach.
  • Lemon Juice. This adds a little acidity and bright citrus notes.
  • Dill. Or fresh parsley if you prefer.
  • Spices. Turmeric, cumin, salt, and black pepper.

How to Make this Lentil and Kale Soup

1. In a large pot, add the oil and saute the grated carrots and chopped onion over medium heat for about 4-5 minutes.

cooking onions and carrots Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup | COOKTORIA Lemon Lentil Soup s 1

2. Now add the cumin and turmeric, and stir. Cook for a minute.

adding spices  Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup | COOKTORIA Lemon Lentil Soup s 2

3. Then add the lentils, potatoes, and broth to the pot. Reduce the heat and cook for about 25 minutes.

adding lentils, potatoes, and veggie stock Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup | COOKTORIA Lemon Lentil Soup s 32

4. Add the kale, salt, and black pepper. Cook for 5 more minutes.

adding kale Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup | COOKTORIA Lemon Lentil Soup s 4

5. Turn off the heat and add the lemon juice and dill. Stir and serve.

adding lemon juice and dill Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup | COOKTORIA Lemon Lentil Soup s 5
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Tips for the best Lentil and Kale Soup

  • Use green lentils. These lentils are high in protein and fiber, and also hold their shape really well, especially in soups. If possible, use green ones.
  • Taste your seasonings. Different broths have different levels of sodium and spices. Taste your soup before serving to see if it needs more salt, pepper, dill, etc.
  • Add kale only at the end. Keep the kale textured and bright by only adding it at the end. Cooking it too long will result in mushy, brownish kale.
  • Make a double batch. Make extra to enjoy throughout the week or freeze some in a freezer ziplock bag.  It will last for about 6 months.

Variations to this recipe

  • Substitute other vegetables. Besides kale and spinach, this soup would be delicious with carrots, celery, broccoli, or cauliflower.
  • Make it creamy. Try this Lentil and Kale Soup with some coconut milk or heavy cream to make a creamy, rich broth.
  • Add meat. Diced chicken, sausage, shredded pork, or small meatballs would be delicious in this soup and add even more protein.

How to Store and Reheat it

Store this Lentil and Kale Soup in an airtight container in the refrigerator for up to 4 days. You can also freeze it in a ziplock bag flat, so it can be stored vertically in the freezer to save room. Allow it to thaw and reheat on the stovetop or in the microwave until warmed through.

What to Serve this with

Lentil and Kale Soup in a bowl Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup 6 1024x1024

This Lentil and Kale Soup is simple, flavorful, and satisfying. It’s the perfect dish for cold weather and your family is going to love how filling it is. Enjoy!

More tasty soup recipes:

Lentil and Kale Soup | COOKTORIA Lentil and Kale Soup | COOKTORIA Lentil Kale Soup sq 1 300x300

Lentil and Kale Soup

Tania Sheff

This Lentil and Kale Soup is so flavorful and healthy. It’s a satisfying meal to serve to friends and family on cold winter days.

Prep Time 10 mins

Cook Time 35 mins

Total Time 45 mins

Course Soup

Cuisine American

Servings 4 servings

Calories 233 kcal

Ingredients  

  • 2 tbsp. olive oil or other kind
  • ½ medium onion, diced
  • 1 large carrot, cubed
  • 2 medium potatoes, cubed
  • 1 cup potatoes, cubed
  • 4 cups kale, chopped
  • 5 cups vegetable broth
  • 3 tbsp. lemon juice
  • ½ tsp. turmeric
  • ½ tsp. cumin powder
  • ½ tsp. salt or to taste
  • ¼ tsp. pepper or to taste
  • cup chopped dill

Instructions 

  • In a large pot, add the oil and saute the grated carrots and chopped onion over medium heat for about 4-5 minutes.

  • Now add the cumin and turmeric, and stir. Cook for a minute.

  • Then add the lentils, potatoes, and broth to the pot. Reduce the heat and cook for about 25 minutes.

  • Add the kale, salt, and black pepper. Cook for 5 more minutes.

  • Turn off the heat and add the lemon juice and dill. Stir and serve.

Notes

Variations to this recipe

  • Substitute other vegetables. Besides kale and spinach, this soup would be delicious with carrots, celery, broccoli, or cauliflower.
  • Make it creamy. Try this Lentil and Kale Soup with some coconut milk or heavy cream to make a creamy, rich broth.
  • Add meat. Diced chicken, sausage, shredded pork, or small meatballs would be delicious in this soup and add even more protein.

How to Store and Reheat it

Store this Lentil and Kale Soup in an airtight container in the refrigerator for up to 4 days. You can also freeze it in a ziplock bag flat, so it can be stored vertically in the freezer to save room. Allow it to thaw and reheat on the stovetop or in the microwave until warmed through.

Nutrition

Calories: 233kcalCarbohydrates: 36gProtein: 6gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 316mgPotassium: 1051mgFiber: 7gSugar: 4gVitamin A: 10016IUVitamin C: 104mgCalcium: 224mgIron: 3mg

Tried this recipe?Leave a comment below, I can’t wait to hear from you!

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