Easy Lentil Soup with Carrots and Kale: A Nourishing One-Pot Meal
This easy lentil soup with carrots and kale is a healthy and delicious comfort food that’s perfect for any time of the year. Loaded with fibre-rich lentils, tender carrots, and nutrient-packed kale, this one-pot wonder is both nourishing and filling. Its savoury broth features aromatic herbs, garlic, and a hint of tomatoes to make every spoonful irresistible.
Whether you’re looking for a hearty vegan meal or a cosy addition to your meal prep routine, this lentil soup is simple, nutritious, and incredibly satisfying.
🕒 Recipe Details:
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Marinating Time: Not applicable
- Total Time: 45 minutes
🥗 Nutrition Facts (Per Serving):
- Serving size: 1 bowl (based on 6 servings)
- Calories: 230
- Protein: 12g
- Carbohydrates: 32g
- Fibre: 13g
- Fat: 4g
- Saturated Fat: 0.5g
- Sodium: 450 mg
🥦 Ingredients:
For the Soup:
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 cup dried brown or green lentils, rinsed and drained
- 6 cups vegetable broth (or water with bouillon)
- 1 can (14 oz) diced tomatoes (with juices)
- 2 cups chopped kale (stems removed)
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin (optional, for extra depth)
- 1/2 teaspoon smoked paprika (optional, for a smoky kick)
- 2 bay leaves
- Salt and black pepper to taste
Optional Garnishes:
- Fresh parsley, chopped
- Freshly grated Parmesan (or vegan cheese alternative)
- Squeeze of lemon or drizzle of olive oil
💡 Helpful Tips:
✔️Choose the Right Lentils: Brown or green lentils work best in this recipe as they hold their shape well during cooking. Avoid red lentils, which are softer and tend to break down into a mushier texture.
✔️Rinse the Lentils: Always rinse your lentils under cold water to remove dirt or debris before adding them to the soup.
✔️Adjust the Consistency: If you prefer a thicker soup, mash a portion of the lentils with a spoon or stick blender before serving. For a thinner broth, add a little extra vegetable stock or water.
✔️Make It Ahead: The flavours deepen as the soup sits, making it an ideal dish to prepare ahead of time. Store it in an airtight container in the fridge or freezer.
✔️Don’t Overcook the Kale: Add the kale at the end of cooking to retain its vibrant colour and nutrients.
👩🍳 Instructions:
1. Prepare the Vegetables:
- Dice the onion, carrots, and celery. Mince the garlic and roughly chop the kale, removing tough stems.
2. Sauté the Aromatics:
- Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Sauté for 5–7 minutes, stirring occasionally, until the vegetables are softened but not browned.
- Add the minced garlic, dried thyme, cumin (if using), and smoked paprika (if using). Cook for 1 minute until fragrant.
3. Build the Soup Base:
- • Stir in the rinsed lentils, vegetable broth, diced tomatoes (with their juices), and bay leaves. Bring the soup to a boil, then reduce the heat to a gentle simmer.
4. Simmer the Soup:
- • Cover the pot and simmer for 20–25 minutes, or until the lentils are tender but still hold their shape. Stir occasionally to prevent sticking.
5. Add the Kale:
- • Remove the bay leaves, then stir in the chopped kale. Simmer for an additional 3–5 minutes until the kale is tender and wilted.
- Taste and season the soup with salt and black pepper as needed.
6. Serve and Garnish:
- • Ladle the soup into bowls and garnish with fresh parsley, a squeeze of lemon, or a sprinkle of Parmesan if desired. Serve warm with crusty bread or crackers for a complete meal.
🔄 Variations of This Recipe:
✅Add Protein: Toss in cubed tofu, cooked shredded chicken, or chickpeas for an extra protein boost.
✅Spice It Up: Sprinkle in red pepper flakes or a dash of cayenne pepper for a bit of heat.
✅Grain Addition: Add cooked quinoa, barley, or farro to make the soup even heartier.
✅Leafy Green Swap: Substitute spinach, Swiss chard, or collard greens if you don’t have kale on hand.
✅ Creamy Style: Stir in a splash of coconut milk or cashew cream for a dairy-free creamy variant.
6. Herb Twist: Stir in fresh dill or basil along with the parsley for a unique flavour upgrade.
❓ Frequently Asked Questions:
❓Can I use canned lentils instead of dried lentils?
A: Yes! If you’re using canned lentils, drain and rinse them, then add them to the soup during the last 5–10 minutes of cooking to simply heat through.
❓How long does the soup last in the fridge?
A: This lentil soup will keep well in the fridge for up to 4–5 days. Just reheat it on the stovetop or in the microwave before serving.
❓Can I freeze the soup?
A: Absolutely! This soup freezes beautifully. Cool the soup completely, transfer it to freezer-safe containers, and freeze for up to 3 months. Thaw it overnight in the fridge or reheat it directly from frozen.
❓Can I make this in a slow cooker?
A: Yes! Add all the ingredients except kale and cook on low for 6–8 hours or high for 3–4 hours. Stir in the kale during the last 15–20 minutes of cooking.
❓Can I make this gluten-free?
A: It already is! Just ensure your vegetable broth is certified gluten-free if needed.
👨🍳 Chef Tips:
✅Layer Your Seasoning: Add salt at the end of cooking to avoid toughening the lentils and ensure even seasoning.
✅Double the Batch: This soup is ideal for meal prep. Make a double batch and store it for quick meals throughout the week.
✅Boost Flavour with Citrus: A squeeze of fresh lemon or lime juice brightens the soup and balances the earthy flavours.
✅Top It Off: Add crunchy roasted chickpeas, croutons, or freshly toasted bread crumbs as a topping for texture variation.
✅Experiment with Broth: Swap half the vegetable stock with tomato juice or coconut milk for a unique twist.
This Easy Lentil Soup with Carrots and Kale is the comforting hug in a bowl you didn’t know you needed. Whether you’re meal prepping or whipping it up on a chilly evening, this recipe is guaranteed to please you with its hearty, wholesome goodness. Give it a try and watch it become your new go-to soup! 🥣✨
