Hearty Lentil and Kale Soup Recipe for Cozy Weeknight Meals

If you’re craving a hearty, comforting soup, this easy Lentil and Kale Soup is an excellent choice. Made with vegetables, green or brown lentils, crushed tomatoes and a few simple seasonings, it cooks in one pot and tastes even better the next day.

After you make this soup once, it will likely become a regular in your meal rotation. The recipe is naturally dairy-free, vegan, and gluten-free, and it’s easy to adapt — swap kale for spinach, adjust seasonings, or add extra vegetables to suit your taste.

Why You’ll Love This Recipe

• Everything cooks in a single pot for easy cleanup.
• High in protein and fiber thanks to lentils and vegetables.
• Rich, savory flavor that satisfies both kids and adults.
• Reheats well — great for leftovers and meal prep.

Ingredients You Need

• Fresh vegetables: Onion, carrots and celery for a classic base. Add chopped kale or spinach (remove tough stems from kale).
• Crushed tomatoes: One 28-ounce can works well — use plain crushed tomatoes without added spices.
• Lentils: Green or brown lentils keep their texture; avoid red lentils as they break down quickly.
• Vegetable broth: Use low-sodium vegetable broth, or substitute 8 cups water + 2 vegetable bouillon cubes.
• Lemon juice: Fresh lemon brightens the flavors; optional but recommended.
• Extra virgin olive oil: Can be swapped for avocado oil if preferred.
• Spices: Garlic, ground cumin, dried oregano, kosher salt and freshly ground black pepper. Adjust to taste.

How to Make Lentil and Kale Soup

This recipe comes together in one pot and is straightforward to prepare.

1. Sauté the vegetables. Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the chopped onion, carrots and celery and cook until the onion is translucent, about 3–4 minutes.
2. Add the spices. Stir in the minced garlic, ground cumin, dried oregano, salt and pepper. Cook for about 30 seconds until fragrant.
3. Add tomatoes, lentils and broth. Pour in the crushed tomatoes, rinsed lentils, vegetable broth and a bay leaf. Bring to a boil, reduce heat to a simmer, and partially cover the pot, leaving a small gap for steam to escape.
4. Simmer until tender. Cook for 25–30 minutes, or until the lentils are tender. Remove and discard the bay leaf.
5. Finish with greens and lemon. Stir in the chopped kale and simmer another 4–5 minutes until the greens are wilted. Remove from heat and stir in fresh lemon juice. Serve warm.

Recipe Tips and Substitutions

• Swap or add vegetables: Try diced potatoes, sweet potatoes, a can of diced tomatoes, or other vegetables you enjoy.
• Make it spicy: Add red pepper flakes or diced jalapeño. Extra cumin adds depth of flavor as well.
• Best lentils: Use green or brown lentils so they retain texture; red lentils will become mushy.
• Thicken if desired: Use an immersion blender to puree a portion of the soup before adding the greens for a thicker consistency.
• Storage: Refrigerate in an airtight container for up to 3 days. Freeze cooled soup in a freezer-safe container or zip-top bag for up to 3 months; thaw before reheating on the stovetop.

FAQs

Other Vegetable Soup Recipes

• Instant Pot Broccoli Cheddar Soup
• Potsticker Soup
• Tortellini Minestrone Soup
• Roasted Autumn Squash Soup

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Lentil and Kale Soup

A hearty bowl of lentil soup made with fresh vegetables, kale and simple seasonings.

Details

• Prep: 10 mins
• Cook: 35 mins
• Total: 45 mins
• Servings: 8

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 medium onion, chopped
• 2 large carrots, chopped
• 2 celery stalks, chopped
• 1 teaspoon minced garlic
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 28 ounces crushed tomatoes
• 2 cups uncooked green or brown lentils, rinsed and drained
• 8 cups low-sodium vegetable broth (or 8 cups water + 2 bouillon cubes)
• 1 bay leaf
• 1 small bunch kale or spinach, chopped (about 3 cups)
• 1 tablespoon lemon juice

Instructions

1. Heat olive oil in a large pot over medium-high heat. Sauté onion, carrots and celery until the onion is translucent, about 3–4 minutes.
2. Add garlic, cumin, oregano, salt and pepper. Stir 30 seconds until fragrant.
3. Add crushed tomatoes, lentils, broth and bay leaf. Bring to a boil, then reduce heat to a simmer. Partially cover the pot and cook 25–30 minutes until lentils are tender. Remove the bay leaf.
4. Stir in kale and simmer 4–5 minutes until wilted. Remove from heat and stir in lemon juice.
5. Serve warm.

Notes

Storage: Refrigerate leftovers up to 3 days. Freeze cooled soup up to 3 months in freezer-safe containers. Thaw and reheat on the stovetop.

Substitutions: Use green or brown lentils for best texture. Swap olive oil for avocado oil. Lemon juice is optional but brightens the soup.

Nutrition (per serving, approximate)

Calories: 246 kcal; Carbohydrates: 43 g; Protein: 15 g; Fat: 3 g; Fiber: 18 g. Nutrition is an estimate.