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Red Lentils and Kale Soup

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This red lentil and kale soup is so hearty and healthy! It only takes 30 minutes to make. Perfect for those autumn & winter days when you need something easy, warm and cozy.
Red Lentils and Kale Soup

I don’t know about you, but I love having soups in autumn and winter. It’s the ultimate comfort food! As soon as the warm soup hits my belly, I feel so relaxed and happy, it’s like all the stressful moments of the day disappear magically. This red lentils and kale soup is so easy to make and will take you only 30 minutes to cook. It’s packed with nutrients and vitamins from the lentils, kale and all the other veggies that make it super healthy. I usually serve it with some nice crispy bread to dip in. So let’s get started!

Why you should try my recipe

  • Very easy to make! You just need to chop some vegetables that will take you at most 10 minutes.
  • It takes only 20 minutes to cook.
  • Stores in the fridge for 3-4 days and in the freezer for up to 3 months!
  • Packed with nutrients, vitamins, iron from the lentils, kale and vegetables.
  • Great way for little ones to eat more vegetables.

Ingredients and How-to

Ingredients for red lentils and kale soup

The main ingredients for this red lentil and kale soup are kale, red lentils, carrots, leek, onion, garlic and tomato. You could use any type of kale that you like. I usually make the soup with cavolo nero kale as I find the sweet & nutty flavour of this type of kale goes great with the red lentils and tomato. Depending on how hard the kale stems are, I remove them or just chop the end part in smaller pieces so it’s easier to cook. If you don’t like the crunchy stem though, feel free to remove it completely and just keep the leafy green part of the kale.

Removing cavolo nero kale stem Leafy green part of kale

The next step is to prepare and chop all the vegetables. I start by chopping the onion into cubes and added to the pot with the olive oil to sauté for 3-4 minutes. While the onion is cooking, I cut the carrot into slices or cubes, same with the leek and roughly chop the garlic cloves.

Chopping the carrots into slices Chopping the leek into slices

Then, I add all the veggies except of the kale to the pot: the chopped leek, carrots, garlic cloves, the passata and the red lentils. You could use tomato passata, canned chopped tomatoes or 2 medium-sized fresh tomatoes that you either blend well or grate. Personally, I prefer the passata as it’s thicker than the other two and it gives the soup a nice red colour.

All vegetables added to the pot Red lentils added to the pot

One more key ingredient to make any kind of soup, is of course water! I add around 6 cups of water but you could adjust this and add a little bit more if you find that most of the water has evaporated whilst cooking the soup. For the seasoning, I keep it simple. Just a little bit of salt and pepper to taste and a couple of bay leaves. The bay leaves really compliment the lentils and give the red lentils and kale soup an extra aroma and flavour. Trust me!

Cavolo nero kale added to the soup Salt, pepper and bay leaves added to the red lentils and kale soup

Finally, I add the chopped kale to the pot and cover it with a lid. The kale leaves will gradually shrink with the steam, so you could give it a stir after 4-5 minutes to incorporate them in. The red lentils are easier to cook compared to the brown ones, so it will only take around 20 minutes overall for the soup to be ready. I cook the red lentils and kale soup over medium to low heat, but depending on your stove, you might need to add a little bit of water if the soup is too thick. When the soup is ready, I add one tablespoon of red wine vinegar, which is optional but gives the soup an extra kick. I highly recommend you to try it!

Serving suggestions

I usually slurp down this red lentil and kale soup with a nice slice of crispy bread and drizzle it with some more olive oil. The Greeks also love having their tomato based soups like this one, with some feta cheese at the side. I know it sounds a bit weird but if you like feta cheese, give it a go and I’m sure you will like it too.

Storage

If you have any leftovers, you could store the red lentils and kale soup in the fridge, in an airtight container, for up to 4 days. When you are ready to eat, just warm it up in the microwave or the stove for 2-3 minutes until hot. It’s also freezable for up to 3 months.

FAQ

  • Can I add kale stems to the soup? The kale stems will still be a bit crunchy after being cooked in the soup but you can definitely add them. Make sure that you chop the hard parts into smaller pieces to help get a little bit softer.

  • How much water do I need to add to the lentils soup? For a 4 servings soup, you will need to add around 6 cups of water. Depending on the heat, you might need to add a little bit more water towards the end.

  • What type of tomatoes can I use for the lentils soup? For the red lentils and kale soup, you could use one cup of passata tomato or canned chopped tomatoes or 2 fresh tomatoes medium-sized that you either grate or blend well using a food processor.

  • How can I serve the red lentils and kale soup to babies? Red lentils and kale soup is great for babies and little ones as it’s packed with nutrients and vitamins. Serve it with sticks or slices of bread to dip in the soup. For babies that follow the baby-led weaning method, you could also mash the vegetables using a fork or a blender and offer it in a cup.

Other Recipes to Try

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Red Lentils and Kale Soup

This red lentils and kale soup is a hearty comfort food that you are going to love when the cold days start to hit. It's really simple to prepare and will take you only 30 minutes. Perfect for a quick lunch or dinner on a busy day.
Category: Soups Difficulty: Easy
Servings

4 servings

Prep time

10 minutes

Cooking time

Ingredients

  • 2 cups / 120gr cavolo nero or kale leaves
  • 1 cup red lentils
  • 1 leek
  • 3 garlic cloves
  • 1 onion
  • 2 carrots
  • 1 cup chopped tomatoes or passata
  • 4 tablespoons of olive oil
  • 1 tablespoon of red wine vinegar
  • 2 bay leaves
  • 6 cups of water
  • salt & pepper

Instructions

  • Start by preparing and chopping the vegetables. Chop the onion into cubes, the carrots and the leek into slices and roughly chop the garlic cloves.
  • Remove the stems from the kale and cut the leaves into smaller pieces using your fingers.
  • Add the olive oil to a big pot and heat it over medium to high heat.
  • Add the chopped onion and sauté for 3-4 minutes.
  • Add the leek, garlic cloves, carrots, red lentils, passata, salt, pepper, bay leaves and the water. Give it a stir to mix all ingredients.
  • Add the kale leaves. Cover the pot and let it cook for 20 minutes over medium to low heat.
  • Turn off the heat. Add the red wine vinegar and stir the soup to mix it all up.
  • Serve whilst warm with some crispy bread.

Notes

- You can use any type of kale you like, curly kale, cavolo nero etc.
- If you prefer to use fresh tomatoes instead of canned or passata then you could add two medium-sized fresh tomatoes. Just chop them, grate them or use a food processor to blend them.

Storage

If you have any leftovers, you could store the red lentils and kale soup in the fridge in an airtight container. When you are ready to eat, just warm it up in the microwave or a pot for 2-3 minutes until hot. It's also freezable for up to 3 months.

Nutrition Info (per serving)

Calories: 370kcal | Carbohydrates: 44g | Protein: 17g | Cholesterol: 0mg | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Fiber: 3g | Sodium: 638mg | Potassium: 197mg | Sugar: 6g

I am not a nutritionist. The nutrition information has been calculated using an on-line calculator, and is intended for information and guidance purposes only. If the nutrition information is important to you, you should consider calculating it yourself, using your preferred tool.

This recipe is: vegan, vegetarian, gluten free, egg free, dairy free, nut free,
Recipe keywords: cavolo nero lentil soup, autumn soups, hearty soups, red lentils soup, vegan lentil soup, cavolo nero recipes

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