Say hello to your new favorite soup! It’s comforting, perfectly spiced, filling, and nourishing! I promise that you will be making this lentil soup again and again!
I have made and eaten lentil soup just about one jillion times in my life. Rarely do I dislike it, but there are definitely times that it doesn’t knock my socks off either. That being said, I am thrilled to say that finally I found the recipe that DOES knock my socks off! And it is super easy to make, which is always a big win in my book.
A sure crowd-pleaser!
Last Christmas I went to visit my family in the US. My family has always been big meat-eaters. Although they try to hide it, I can tell that they have always been a bit freaked out about me going vegan. So I took this grand opportunity to make some vegan meals for them to prove that we eat more appetizing things other than lettuce! As lentil soup is one of my faves, I offered to make it a few times. Me saying “I´ll make a lentil soup for lunch!” gave me some blank stares that screamed “how boring and unfilling”, as if they were imagining a bowl of broth with two lentils in it. Then somehow the meal plan always magically got changed. Either someone else would offer to cook, we would go out to eat, someone had a pizza craving that needed fulfilling…you get the picture. They were extremely un-turned on by the idea of eating a boring vegan lentil soup.
So instead of waiting for approval to make the soup, I just made it on my own and offered it for dinner one night. Nobody turned down a meal that had already been made. And not to my surprise, everyone absolutely loved it! It was one of those meal times that were spent just talking about how tasty the food was (and no, it was not only myself talking). They demanded me to send them the recipe right away. If that isn’t a successful carnivore-approved vegan recipe, I don’t know what is!
A few reasons why you´ll love this soup:
- The recipe requires simple, affordable ingredients that are easy to keep stocked in your pantry, yet has a nice depth of flavor.
- It is a very hearty, satisfying soup that leaves you feeling full. Lentils are a great source of protein and fiber!
- All ingredients are healthy and nutrient-rich, keeping you energized and nourished throughout the day
Nutritional Info
It goes without saying that this soup is mega healthy! Here are a few reasons why:
- Lentils are high in protein and low in fat, offering 12g of protein per serving.
- Kale is one of the most nutrient-dense vegetables on the planet. It is high in fiber, antioxidants, calcium, vitamins C and K, and iron.
- Both lentils and kale are high in fiber, keeping you full and helping to promote a healthy digestion.
How to make lentil soup
The process is quite simple, almost impossible to mess up!
Here is what you will need:
Onion
Garlic
Carrots
Celery
Green lentils – can sub brown lentils
Diced tomatoes – or whole peeled tomatoes that have been cut up
Veggie broth
Kale – can sub spinach if it is all you have on hand
Spices – Coriander, Cumin, Paprika, Thyme, Black Pepper
Basalmic Vinegar
The play-by-play
First, start by chopping the veggies. I try to cut the carrot and celery around the same size in 1/2 inch pieces, but if you are feeling lazy then you can totally just cut the carrot and celery into coins. Give the kale a rough chop if you like bigger pieces in your soup (like I do), or slice it smaller if you prefer a less “leafy” soup.
Next, sauté the veggies in the 1/4 cup of olive oil over medium-low heat for about 10 minutes. I know it seems like a lot of oil and a lot of time, but it allows the veggies to sweeten and adds a nice rich flavor base to the soup. Don´t rush it!
Veggies going in! 
All nice and caramelized after 10 min
Then simply dump everything in the pot minus the kale and basalmic vineger. If you are using low-sodium vegetable broth, I recommend adding 1/4 teaspoon of salt at this point. I used regular vegetable broth and did not need to add any additional salt.
Tomatoes & Spices 
Veggie Broth 
Lentils
Next, give it all a good stir, bring to a boil, reduce to low, cover, and cook for about 30 minutes (or follow cooking instructions on the lentil packaging)
Simmering away 
After 30 min it will look like this
Now it´s time to thicken this bad boy up. Transfer about 2 cups of soup into a blender or food processor (about 3 ladels worth). You could also use an immersion (stick) blender. If using, then place the immersion blender in the pot and give it about 2 swirls around the pot. Be careful if using an immersion blender though, it is easy to get carried away with the swirls and go overboard, leaving the soup more pureed than intended. We just want to thicken it up enough to make the texture slightly creamy.
2 cups in the blender, blend until smooth 
Pour back into the pot
Now for the final touches! Add the chopped kale to the soup and cook it together with the soup on low heat for 2-3 minutes, just enough for the kale to wilt. Remove from heat.
Finally, add the one to two tablespoons of basalmic vinegar. This is what takes the soup to the next level, don´t leave this ingredient out! This is a trick that my mother-in-law taught me. It really enhances the flavor of lentil dishes, giving them that extra little somethin´somethin´that you are looking for! Start with one tablespoon, and if yo think it needs more zing then add another. I usually go for 2 tablespoons. Always add it right before serving. When reheating, I recommend adding it again as the flavor seems to fade away after refrigerating or freezing.
Stirring in the chopped kale 
Basalmic vinegar – don´t skip this!
Now, it´s time to eat!
I love eating this soup with warm, crusty bread.
Storage instructions
This recipe makes a big pot of soup, making it a perfect meal to freeze and eat at a later time. It will stay good in the fridge for about 5 days and in the freezer for several months. Keep in mind that after freezing, the kale will be much more wilted than it was right after cooking. If this bothers you, you can separate out the soup that you will be freezing and only add the kale to the soup that you will be eating right away. When reheating after refrigerating or freezing, be sure to re-add the basalmic vinegar before serving.
I would love to hear how you like this lentil soup! Please let me know what you think in the comments!
Lentil Soup
Ingredients
- 3 tbs extra virgin olive oil
- 1 onion, chopped
- 3 large garlic cloves, minced or pressed
- 2 large carrots, chopped
- 1 celery rib, chopped
- 28 oz canned diced tomatoes, undrained
- 7 cups vegetable broth
- 2 cups dried green or brown lentils See note 1
- 1/2 teaspoon cumin
- 1 teaspoon coriander can sub another tsp cumin if you don´t have it
- 1 teaspoon paprika
- 1 teaspoon thyme
- 1/4 teaspoon black pepper
- 3 handfuls chopped kale, tough ribs removed See note 2
- 1-2 tablespoons basalmic vinegar
Instructions
- Heat 1/4 cup of olive oil in a large pot over medium heat.
- Add the onion, celery, carrot and a generous pinch of salt and cook over medium-high heat for 5 minutes, stirring often. Add the garlic and continue to cook, stirring often for an additional 5min, until the carrot and celery are softened and the onion is translucent. Don´t rush this step, it is key for allowing the veggies to sweeten and form a rich flavor base for the soup.
- Add the diced tomatoes, vegetable broth, spices, lentils, and mix well. Add 1/4-1tsp of salt. The amount of salt necessary depends on the salt level in your veggie broth. Taste the broth, is should be flavorful and a little on the saltier side. It will taste less salty after cooking.
- Bring to a boil, reduce to a simmer, cover, and cook until the lentils are soft but hold their shape. Depending on the lentils that you use, this should take 25-35 minutes. Check the cooking time on the packaging of your lentils and follow the time instructions.
- Thicken soup: Transfer about two cups to a blender and blend until smooth. Pour back into the soup pot. If using a stick blender, place it directly in the pot and give it about 2-3 good swirls. Don´t overdo it though!
- Add the kale and cook for about 3 more minutes, just until it is wilted.
- Remove from heat. Add the basalmic vinegar right before serving. This step is important! It adds a depth of flavor that sets the soup apart from the rest. Season with salt and pepper to taste.
- Serve while hot with with warm crusty bread! This soup will stay good in the fridge for up to 5 days and for several months in the freezer. When reheating, be sure to re-add the basalmic vinegar as the tastes fades after storage.
Notes
- This recipe works best with green or brown dried lentils as they hold their shape and absorbe the flavor of the soup while cooking. If you choose to use canned lentils, use 2 x 14oz/400g, and reduce the liquid by 2 cups. After adding the lentils, you can cook the soup all together for 10-15 minutes until the flavors have melded, but not too long or else the soup will become mushy.
- You can sub spinach if you prefer, but the firmer texture of the kale gives the soup a nice bite.