Lentil Kale Soup

5 from 369 votes

Lentil Kale Soup is a hearty vegan recipe that is easy to throw together with green lentils, onions, celery, carrots and kale - 13 grams of protein/serving!

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For a wholesome, vegan and protein-packed soup recipe, try this Lentil Kale Soup. It’s made with simple vegetables like onions, celery and carrots, loaded with plant-protein rich lentils and then finished off with some kale. What I love about the lentil soup is that it’s nutritious, delicious and will leave you feeling so full and satisfied.

top down shot of bowls of lentil kale soup
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Lentils are made up of over 25% protein, which is an excellent source of protein if you are trying to avoid meat. They are also rich in fiber and a great source of iron, which can sometimes be lacking in vegan diets. They are so often overlooked, but it’s definitely a Mediterranean staple that I always have in my pantry to make dishes like Mujadara and this kale lentil soup.

How to make the lentil soup recipe

  1. Start by heating a deep pot with olive oil and adding the mirepoix – onions, celery and carrots.
  2. Cook those vegetables together until they become soft and aromatic. You can add the garlic in the final minute of cooking so that it softens but doesn’t brown.
  3. Next, add the dried green lentils and the seasoning. I’m using cumin, coriander, salt and pepper. Give all that a good toss to combine and lightly toast the lentils.
  4. Add the vegetable broth or water and cook on low for 30 minutes. You want the lentils to become tender and the vegetable broth to thicken. This time may longer for different lentils.
  5. And that’s your cue to add in the kale or other leafy greens you might be using.
  6. When you notice the kale has wilted, it’s time to serve the lentil kale soup!
process shots of lentil kale soup being made in a pot

The result is a hearty lentil vegetable soup that you can enjoy as a starter or as a full meal. The spices give it a warm earthy flavor and the vegetables add great texture to the tender lentils.

Tips for making lentil kale soup

  1. Sift through the lentils and rinse them in a colander to remove any debris. It’s not always likely, but sometimes there are some tiny stones hidden between the lentils; and this tip limits any surprise bites 😉
  2. Read the package directions for the exact cooking time for the lentils you use. There are a variety of lentil types and brands, so just like cooking pasta, the cooking time may vary. 30 minutes of simmer should cover all types, but double check to be on the safe side. You can always test one by mashing with a fork.
  3. Chop the kale finely before adding to the soup. Even though kale wilts down when added to the hot broth, it doesn’t wilt as much as spinach. To make it easier to fit all the ingredients into a bite size, it’s best to chop it small.
  4. For a thicker base, use an immersion blender and lightly blend. I like seeing the vegetable chunks and whole lentils in this kale lentil soup. But if you wanted a thicker base, you can lightly blend the soup before adding the kale.

Frequently Asked Questions

Can you make this soup ahead of time?

Soup is such a great make ahead and freezer meal. I often make a big batch and freeze half. Let the soup cool to room temperature before transferring it to an airtight container. It will keep to four or 5 days in the fridge an up to 3 months in the freezer. Reheat the soup on the stovetop or in the microwave from frozen or chilled.

What are the best lentils to use?

I like to use green lentils in this soup as they hold their shape really well when cooked, unlike red lentils which can get mushy. You can add the dried green lentils straight into he soup, no need to pre-cook them. If you only have red lentils, you can use these, but you will need to reduce the cooking time.

bowl of lentil kale soup with a ladle

More soup recipes

Lentil Kale soup is easy to make with a few basic vegetables and a humble bag of dried lentils. It’s has a hearty texture and it’s very nutritious to serve as a starter or as a full meal. It’s a healthy, affordable, well-balanced meal that really makes your body feel good!

If you’ve tried this healthy-ish feelgood Lentil Kale Soup recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

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Lentil Kale Soup

Lentil Kale Soup is a hearty vegan recipe that is easy to throw together with green lentils, onions, celery, carrots and kale – 13 grams of protein/serving!
5 from 369 votes
Servings 6 servings
Course Soup
Calories 221
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 40 minutes
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Ingredients
  

  • 1 tablespoon olive oil
  • 1 large onion chopped
  • 2 garlic cloves minced
  • 2 large carrots chopped
  • 2 celery ribs chopped
  • 1 ½ cup dried green lentils
  • 1 teaspoon cumin
  • ½ teaspoon coriander
  • 1 teaspoon Kosher salt
  • ½ teaspoon black pepper
  • 6 cups vegetable broth
  • 2-3 cups kale destemmed, roughly chopped

Instructions

  • In a large pot, heat olive over medium high heat. Add onions and cook until translucent, about 3-5 minutes. Add the garlic, carrots and celery and cook for an additional 2-3 minutes.
  • Add the green lentils, cumin, coriander, salt and pepper and cook with the vegetables to lightly toast the lentils, about 5 minutes. Add vegetable broth and bring to a boil; reduce heat and then simmer on low for 30 minutes until the lentils are cooked and the broth thickens.
  • Stir in the kale and continue to simmer until the kale wilts, about 2 more minutes.
  • Remove from heat and serve immediately.

Notes

Storage: Store any leftovers in an airtight container. They will last about 4-5 days in the fridge.
Freezing Instructions: You can also freeze the soup for up to 3 months. I recommend freezing it individual portions for easier thawing. To re-heat, thaw in the fridge overnight and microwave until heated through. Or simply microwave straight from the freezer until heated through.
Substitutes: For best results, follow the recipe as is. However feel free to add additional vegetables to the soup and substitute the kale with spinach if you’d like.

Nutrition

Calories: 221kcal, Carbohydrates: 36g, Protein: 13g, Fat: 3g, Saturated Fat: 1g, Sodium: 1355mg, Potassium: 637mg, Fiber: 15g, Sugar: 5g, Vitamin A: 6146IU, Vitamin C: 32mg, Calcium: 75mg, Iron: 4mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Cuisine American
Course: Soup

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Comments

  1. C says:

    I think this recipe might be missing a critical piece of info, which is that the pot should be covered for the 30 minutes that the lentils are cooking. I left it uncovered (per the recipe) and they were almost raw after 30 minutes.

    1. Yumna J. says:

      Hmm, that’s odd. What kind of lentils did you use? As I mention in the recipe, different types on lentils can take longer to cook. I use whole green lentils and they are tender after simmering for 30 minutes uncovered.

  2. Julia says:

    This is a great lentil soup! I ended up doubling everything to have leftovers for us during the week, and the leftovers are almost better than the day of. I added in more chili flakes because I like it spicy, and then I topped it off with parmesan cheese and it’s soo good! This will definitely become a staple in our kitchen!

    1. Yumna says:

      Yay, thanks so much!

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