Spicy Lentil and Kale Soup

Warm up with a hearty bowl of Spicy Lentil and Kale Soup, a nourishing dish that's bursting with bold flavors and wholesome ingredients. This vegan-friendly recipe combines protein-packed lentils, nutrient-rich kale, and aromatic spices like cumin, coriander, and paprika to create a comforting yet invigorating soup with just the right kick of heat from red pepper flakes. Simmered with diced tomatoes and fragrant vegetables, this one-pot meal is ready in under an hour, making it perfect for easy weeknight dinners or meal prep. A splash of fresh lemon juice adds a zesty brightness, while optional parsley garnish elevates the presentation. Serve it piping hot with crusty bread for a satisfying and nutritious meal.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 carrot, diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 0.5 teaspoon red pepper flakes
• 1 cup dried lentils, rinsed and drained
• 6 cups vegetable broth
• 14.5 ounces diced tomatoes (canned)
• 4 cups kale, stems removed and chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon 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, carrot, and celery. Sauté for 5-7 minutes until softened.

Step 3

Stir in the minced garlic, ground cumin, coriander, paprika, and red pepper flakes. Cook for 1 minute until fragrant.

Step 4

Add the rinsed lentils, vegetable broth, and diced tomatoes (with their juice). Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 20 minutes, or until the lentils are tender.

Step 6

Add the chopped kale to the pot and cook for an additional 5 minutes until the kale is wilted.

Step 7

Season the soup with salt, black pepper, and lemon juice. Taste and adjust seasonings as needed.

Step 8

Ladle the soup into bowls and garnish with chopped fresh parsley, if desired. Serve hot.

Nutrition Facts

Serving size	(2937.6g)

Amount per serving	% Daily Value*
Calories	1476.8

Total Fat 49.1g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 6927.2mg	0%
Total Carbohydrate 222.2g	0%
Dietary Fiber 64.2g	0%
Total Sugars 59.0g
Protein 68.9g	0%

Vitamin D 0IU	0%
Calcium 1066.6mg	0%
Iron 28.0mg	0%
Potassium 7302.5mg	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: 27.5%

Protein: 17.2%

Carbs: 55.3%