Lentil Kale Soup
A wholesome, protein-rich Lentil Kale Soup packed with vegetables and tender lentils. Quick to make, fiber-rich, and low in saturated fat, it’s perfect for satisfying lunches, cozy dinners, or meal prep.
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.
