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Kale and Lentil Soup Recipe

Kale and Lentil soup is flavourful and super healthy. It is packed with vegetables and plant-based protein and if you blend it the kids will never know.
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course lunch, Soup
Cuisine American
Servings 6 people
Calories 279.9 kcal

Equipment

Ingredients
 
 

  • 1800 ml vegetable stock
  • 1 small onion (approx. 3/4 cup)
  • 4 leaves of Kale (2 cups)
  • 2 potatoes (0.5lb or 1 1/2 cups)
  • ½ small butternut squash (approx. 1 cup)
  • 1 large carrot
  • 1 celery stalk
  • 2 cloves garlic
  • 2 tbsp olive oil
  • 1 cup dry green lentils
  • ½ tsp salt
  • ¼ tsp pepper
  • 1 tsp cumin
  • 1 tsp coriander
  • ½ tsp dried thyme

Instructions
 

  • Start by preparing all of the vegetables. Peel and dice the onions, carrots, butternut squash and potatoes. Wash and slice the celery and kale. And peel the garlic. Set everything aside.
    1 small onion, 4 leaves of Kale, 2 potatoes, 1 large carrot, 1 celery stalk, 2 cloves garlic, 1/2 small butternut squash
  • In a large soup pot or Dutch oven, heat the oil.
    2 tbsp olive oil
  • Once hot add the onions, carrots, and celery and cook for 2-3 minutes.
    1 small onion, 1 large carrot, 1 celery stalk
  • Add the potatoes and garlic and cook for another 2-3 minutes.
    2 potatoes, 2 cloves garlic
  • Next, add the stock, lentils, butternut squash, herbs and spices. Cover and simmer for 10 minutes.
    1800 ml vegetable stock, 1/2 small butternut squash, 1 cup dry green lentils, ½ tsp salt, ¼ tsp pepper, 1 tsp cumin, 1 tsp coriander, ½ tsp dried thyme
  • After 10 minutes, add the kale, cover once again, and simmer for another 10 minutes.
    4 leaves of Kale
  • Once the soup is cooked, use an immersion blender to blend parts of the soup. The consistency I like is about half-blended. If you don’t have an immersion blender, move some of the soup to a blender (approx. 2 cups), blend and pour it back into the pot.

Video

Nutrition

Nutrition Facts
Kale and Lentil Soup Recipe
Amount per Serving
Calories
279.9
% Daily Value*
Fat
 
5.8
g
9
%
Saturated Fat
 
0.8
g
5
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
3.6
g
Sodium
 
1423.7
mg
62
%
Potassium
 
1030
mg
29
%
Carbohydrates
 
47.7
g
16
%
Fiber
 
14.8
g
62
%
Sugar
 
6.7
g
7
%
Protein
 
11.9
g
24
%
Vitamin A
 
12804.2
IU
256
%
Vitamin C
 
66.6
mg
81
%
Calcium
 
166.9
mg
17
%
Iron
 
4.4
mg
24
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @houseofgandk or tag #houseofgandkrecipes!