This vibrant Lentil Kale Soup is a hearty, nourishing meal that combines wholesome vegetables, protein-rich lentils, and nutrient-packed kale in a comforting broth.
Rich in fiber and plant-based protein, low in saturated fat, and naturally vegan, it supports digestion and sustained energy.
Quick to prepare and perfect for meal prep, this soup is a simple, satisfying choice for cozy lunches or weeknight dinners.
Lentil Kale Soup
Equipment
- 1 large stockpot
- 1 cutting board
- 1 sharp knife
- Measuring Cups and Spoons
- Wooden spoon or spatula
Ingredients
- 1 tbsp olive oil
- 1 medium onion diced
- 2 medium carrots diced
- 1 stick celery diced
- 1 cup 100 g mushrooms, sliced
- 3 cloves garlic finely chopped or minced
- 2 tsp fresh ginger grated
- ½ tsp chili flakes optional
- 1 tsp lemon zest
- 1 tsp dried oregano
- 1 tsp paprika
- ½ tsp ground cumin
- ½ tsp black pepper
- 1 cup 200 g green or brown lentils, dried
- 5 cups 1200 ml vegetable stock
- 1 tbsp lemon juice
- 1 bay leaf
- 3 cups 90 g kale, thick stems removed
Instructions
- Prepare the Vegetables: Start by washing and preparing all your vegetables. Dice the onion into small, even pieces so they cook evenly. Peel and dice the carrots into uniform cubes, and chop the celery stick finely. Slice the mushrooms into thin, bite-sized pieces. Wash the kale thoroughly and remove the tough stems, then roughly chop the leaves. Keeping all ingredients within reach will make the cooking process smoother and more efficient.
- Sauté the Base Vegetables: In a large stockpot, heat 1 tablespoon of olive oil over medium heat. Once the oil shimmers, add the diced onion, carrots, celery, and sliced mushrooms. Stir frequently to ensure even cooking. Let the vegetables sauté for 5 to 10 minutes until they become tender, fragrant, and slightly golden. This step is crucial for developing the soup’s depth of flavor.
- Add Aromatics and Spices: Reduce the heat slightly and add the finely chopped garlic, grated ginger, and optional chili flakes. Stir them into the sautéed vegetables for about 1 minute until fragrant. Next, sprinkle in the lemon zest, dried oregano, paprika, ground cumin, and black pepper. Stir continuously for 30 seconds to lightly toast the spices, which intensifies their aroma and taste.
- Incorporate Lentils and Liquid: Add 1 cup of rinsed green or brown lentils to the pot. Pour in 5 cups of vegetable stock and 1 tablespoon of lemon juice, then add the bay leaf. Stir gently to combine all ingredients. Bring the mixture to a rolling boil over medium-high heat, making sure the lentils are fully submerged in the liquid for even cooking.
- Simmer the Soup: Once the soup reaches a boil, reduce the heat to medium-low and cover the pot with a lid. Allow the soup to simmer gently for 25 to 35 minutes, stirring occasionally. Check the lentils after 25 minutes to ensure they are tender but not mushy. Different varieties of lentils may cook at slightly different speeds, so adjust as needed. The soup should have a thick but brothy consistency.
- Add the Kale: Remove the lid and gently stir in the chopped kale leaves. Cover the pot again and let the kale cook for about 3 minutes, or until it wilts but remains a vibrant green. This ensures the kale retains its nutrients and texture while blending seamlessly with the lentils and broth.
- Adjust Flavors and Serve: Taste the soup and adjust the seasoning if necessary, adding more salt, pepper, or a squeeze of lemon juice to brighten the flavors. Remove the bay leaf before serving. Ladle the soup into bowls and garnish with extra lemon zest or fresh herbs like parsley or cilantro, if desired. Serve warm for a nourishing, comforting, and satisfying meal.
Notes
- Rinse lentils thoroughly before cooking to remove any dust or debris.
- Chop vegetables uniformly to ensure even cooking and consistent texture.
- Sautéing the vegetables until slightly golden enhances the soup’s depth of flavor.
- Adjust chili flakes according to your heat preference; they are optional but add a subtle kick.
- Check lentil tenderness early, as cooking times can vary depending on the variety.
- Remove the bay leaf before serving to avoid a bitter taste.
- The soup thickens slightly as it cools; add a splash of vegetable stock when reheating if needed.
Chef’s Secrets For Perfect Soup
To make this lentil kale soup truly exceptional, focus on layering flavors.
Toasting the spices for 30 seconds after adding garlic and ginger releases their essential oils, boosting aroma and taste.
Using fresh lemon zest and a squeeze of juice brightens the earthy lentils and kale.
For added richness, swirl in a teaspoon of olive oil just before serving.
Additionally, slow simmering allows the lentils to absorb the spices fully, resulting in a deeply satisfying and balanced flavor.
Serving Suggestions To Impress Guests
This soup pairs beautifully with warm, crusty bread or a slice of whole-grain baguette for a comforting meal.
For a heartier option, serve with a side of roasted vegetables or a simple grain salad like quinoa or brown rice.
Garnishing with fresh herbs such as parsley, cilantro, or a pinch of extra lemon zest adds freshness and visual appeal.
It’s perfect as a standalone meal for lunch or dinner or as an elegant starter for a multi-course menu.
Storage Tips For Maximum Freshness
Store leftover soup in an airtight container in the refrigerator for up to 4 days.
To reheat, warm gently on the stovetop or in the microwave, adding a little vegetable stock or water if it has thickened.
This soup freezes beautifully for up to 3 months.
Divide into individual portions for convenient grab-and-go meals.
Thaw overnight in the refrigerator for best results, then reheat gently, stirring occasionally to maintain a smooth, uniform texture.
Frequently Asked Questions
1. Can I use canned lentils instead of dried?
Yes, canned lentils can be used to save time. Add them toward the end of cooking and reduce the simmering time, as canned lentils are already cooked.
2. Is this soup suitable for meal prep?
Absolutely! It keeps well in the fridge for several days and can be frozen for longer storage, making it ideal for batch cooking and quick weekday lunches or dinners.
3. Can I substitute kale with other greens?
Yes, you can use spinach, Swiss chard, or collard greens. Add them at the same stage as kale, but note that delicate greens like spinach will wilt faster and require less cooking time.
4. How can I make the soup spicier?
Increase the chili flakes, or add a pinch of cayenne pepper when cooking the spices. You can also serve with a dash of hot sauce for an extra kick.
5. What can I add for extra protein or texture?
For more protein, add cooked chickpeas or a small handful of cooked quinoa. For a creamier texture, stir in a spoonful of tahini or coconut milk before serving.
