Lentil Kale Soup

4.97 from 28 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!

This post may contain affiliate links. Please read our disclosure policy.

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

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!

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 28 votes
Servings 6 servings
Course Soup
Calories 221
Prep Time 10 mins
Cook Time 45 mins
Total Time 40 mins

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.
Nutritional Data: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use. 

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

Share this recipe

Share it with the world! Mention @feelgoodfoodie or tag #feelgoodfoodie!

Two bowls of lentil kale soup with a spoon inside one bowl

Rate and comment

Recipe Rating




Comments

  1. This is an amazing soup. Simple ingredients that dime together for robust taste. I add some red pepper flakes for a bit of kick.

    Would it be ok to add potatoes to this or would I need to adjust other ingredients?

    1. Thank you so much! You could add potatoes to this, but I’d recommend adding more broth too in the case.

  2. This is one of my favorite recipes from Feelgoodfoodie!!! It’s so hearty and filling. It turned my boyfriend into a kale lover! He usually wants soup as a side only but he REQUESTS this soup for dinner as a main! If you know a picky eater who wont touch kale normally, make them this soup!

  3. This soup is SO delicious! The seasoning is on point and really enhances the slight spiciness of the lentils. I also added frozen green peas and frozen corn to give it even more substance. Will definitely be adding this to my fall/winter rotation!

  4. Toasting the lentils made a subtle but noticeable difference. I also like that this didn’t include tomatoes as it can sometimes overpower lentil soups. Yummy!!

  5. I tried this soup today but unfortunately the lentils were still hard after cooking them over 30 min. 🙁 Does that mean I should have soaked them in water before cooking? Definitely want to make this dish again.

    1. Oh that’s odd. What kind of lentils do you use? Like I mention in the recipe, different kinds on lentils might take longer to cook. I use whole green lentils and they are tender in 30 minutes.

      1. I used green lentils from the Turkish market. I’ll try again, give them some more time cooking.

        1. Oh ok! I hope it works for you. And soaking them can definitely help, but it shouldn’t be necessary!

  6. Vegan and protein packed soup. My type of soup. Followed your recipe and got a very fulfilling meal.
    Love your blog.

  7. Hi, I loved this recipe! I added parsnips and additional seasoning (like paprika & Cajun, couple chillies too) because I enjoy a little bit of heat to my soups. I can not fault the recipe, I was full all day! Really would recommend to anyone who fancies a substantial meal!

    1. So glad to hear that and I love that you added parsnips and more seasoning to it…seems like it would make it more delicious!!