Lentils and Kale soup
It’s that time of year again, AT LEAST HERE IN VIENNA IT IS. The weather is starting to get cooler, which means it’s perfect weather for a warm and comforting bowl of soup.
I have recently tried a new plant-based soup recipe that is so easy to make, delicious healthy and filling!
It’s a Hearty Kale & Lentil Soup recipe I know you’ll love:).
Kale and lentils are loaded with lots of protein and fiber plus the vitamins and nutrients you need to feel healthy and warm from the inside out.
The belief that only animal proteins are high in protein is a myth. Lentils are a great source of protein. Just one cup has over 18 grams of protein!
Lentils are also loaded with fiber, which is so important for your gut microbiome. A diet with lots of fiber literally feeds and makes the bacteria in your gut thrive!
Just remember, if you haven’t been getting a lot of fiber in your diet, you’ll want to introduce it slowly, to help your body process and digest it.
The protagonists of the soup!
Kale is a cruciferous vegetable like cabbage, cauliflower, broccoli, and Brussels sprouts. It’s a very low-calorie, nutrient-dense food that contains amazing amounts of vitamin C, K, and A, as well as a plant-based omega-3 fatty acid called alpha linolenic acid.
Kale is also high in antioxidants like beta carotene, vitamin C, and flavonoids to help protect your body from disease. It’s also a good source of zeaxanthin and lutein, which are great for
Are Lentils Good for You?
Absolutely— lentils are a great source of B vitamins, potassium, iron and plant-based protein. They’re also a great source of fiber.
Lentils are also high in compounds called polyphenols, which can have amazing anti-inflammatory and antioxidant effects on your body. These compounds may also be beneficial for improving your blood sugar level your eye health.
First, you want to make sure you rinse your lentils before you cook them to remove any potential impurities.
Next, you’ll want to put your lentils in a pot and cover them with water. Bring the water to a boil, and simmer uncovered for 15-20 minutes. Split red lentils require even less time— they can cook up within five minutes!
This is how you’ll want to prepare lentils for most recipes. However, for recipes like soup, you can cook your lentils in the broth you’re using! Just remember to rinse them first.
Number of portions
2 tablespoons olive oil
1 onion, chopped (Optional)
3 garlic cloves, minced and 1 garlic clove, mashed (Optional)
6½ cups water
1¼ cup brown lentils, rinsed and drained
½ large bunch coarsely chopped kale
1 medium russet potato, diced
¼ cup lemon juice
3-4 tablespoons nutritional yeast
Salt and black pepper to taste
Heat olive oil in a large pot over medium heat. Add the onion and 3 cloves of minced garlic, stirring occasionally until the onion is translucent and lightly browned.
Add the water, lentils, and 1 teaspoon of salt to the pot and bring to a boil. Cover partially and continue to boil over medium heat until the lentils are barely tender, about 20 minutes.
Add the kale and potatoes to the pot and bring the mixture back to a gentle boil. (If you feel that your soup is too thick, you can add a little more water, but the soup is meant to be thick!) Simmer uncovered for about 20 minutes, until the potatoes are fully cooked through and the soup is thickened.
Remove the pot from the heat and add the lemon juice and 1 clove of mashed garlic and nutritional yeast, plus additional salt and pepper to taste. Taste the soup and adjust seasonings, such as adding more nutritional yeast, salt and pepper, or more lemon juice.
Serve into bowls and add any optional garnishes.
Optional Garnishes: Red pepper flakes, Parsley, a lemon wedge, slice of crusty bread, more vegetables, such as carrot slices, chopped celery, or butternut squash!
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