Lentil and Kale Soup

Warm up with a hearty bowl of Lentil and Kale Soup, a nourishing one-pot recipe that’s brimming with flavor and packed with wholesome ingredients. This protein-rich vegan soup combines tender lentils, vibrant kale, and an aromatic blend of cumin, paprika, and thyme for a true comfort food experience. Fresh vegetables like carrots, celery, and onion provide a satisfying base, while a splash of fresh lemon juice adds a bright, tangy finish that elevates every spoonful. Ready in under an hour, this healthy, fiber-filled soup is perfect for meal prepping or enjoying as a cozy weeknight dinner. Serve it with crusty bread and a sprinkle of fresh parsley for a dish that’s as beautiful as it is delicious.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 14-ounce can diced tomatoes (canned, with juices)
• 1 cup green or brown lentils, rinsed and drained
• 6 cups vegetable broth
• 4 cups kale, stems removed and chopped
• 2 tablespoons fresh lemon juice
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened.

Step 3

Stir in the minced garlic, ground cumin, paprika, dried thyme, dried oregano, salt, and black pepper. Cook for 1 minute until fragrant.

Step 4

Add the diced tomatoes (with their juices) and stir to combine.

Step 5

Add the rinsed lentils and vegetable broth. Bring the soup to a boil, then reduce the heat to low and let it simmer, uncovered, for 25-30 minutes, or until the lentils are tender.

Step 6

Stir in the chopped kale and let it cook for an additional 5-7 minutes, or until the kale is wilted and tender.

Step 7

Stir in the fresh lemon juice for a bright, tangy finish.

Step 8

Taste the soup and adjust seasoning with additional salt and pepper, if needed.

Step 9

Ladle the soup into bowls, garnish with fresh parsley, and serve warm.

Nutrition Facts

Serving size	(2880.6g)

Amount per serving	% Daily Value*
Calories	1449.2

Total Fat 48.6g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 6863.9mg	0%
Total Carbohydrate 216.5g	0%
Dietary Fiber 62.0g	0%
Total Sugars 56.0g
Protein 68.0g	0%

Vitamin D 0IU	0%
Calcium 1047.4mg	0%
Iron 27.8mg	0%
Potassium 7081.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.8%

Protein: 17.3%

Carbs: 55.0%