Golden Red Lentil and Kale Soup
Recipe Key
A light bright nourishing soup that’s incredibly flavorful and healing. It’s a high protein vegan soup that is a treat for your tastebuds.
Spring is officially here in the Northern Hemisphere but some days it feels like the season is pulling us in two different directions. One day it’s warm and I want to get up and go outside and yet other days, it’s wet and cold making me feel like cuddling up by the fire. Do you feel like that?
As we transition from the cold winter months of eating heavier foods with more fat and protein our body turns toward the lighter foods of spring.
This Golden Red Lentil Kale Soup is the perfect transition soup for this time of year.
The high protein red lentils are cooked in an incredibly healing and flavorful broth full of turmeric, coconut, cumin, cinnamon, and cardamom.
The considerable amount of turmeric lowers inflammation which just helps everything feel better. A recent study from UCLA indicates turmeric also improves your mood. You know me I’m always looking for foods that make me happy.
Red lentils are a high protein and fiber legume but much easier to digest than other beans.
Since I eat a mostly paleo diet lentils are the best type of beans for me to eat. Because they’re tiny they break down easily. I soak them to make them even more digestible, but that’s optional. They are so small they’ll cook up quickly even if their not soaked.
Most of the ingredients for the Golden Red Lentil and Kale Soup are common items you’ll find in your pantry. The only item you may not have are the red lentils. Get them here.
Kale is an item you’ll want to get fresh. These days they have pre-washed baby kale in most supermarkets. I love it, no trimming, no washing.
Kale is one of the most nutrient dense foods on the planet. Kale is also a natural mood booster. The folate and vitamin B6 in kale helps keep up your serotonin levels. Studies show low folate levels are linked to depression. It’s always better getting your vitamins from food rather than a supplement.
Just one cup of kale provides you with lots of phytonutrients plus you get fiber and protein to keep you full. It’s also a great vegetarian source of iron.
This soup is easy to prepare without much chopping.
One way to make cooking easier is to have your spices in a rack or drawer where they’re easy to find. I used to keep my in a cabinet until my partner, Roger, made me a spice rack and WOW it is so much better.
On a day when the weather is cool and rainy in early spring like it is here today in New York I think you’ll enjoy this incredibly flavorful, comforting soup. Even if it’s warm you’ll enjoy the deliciousness!
If you like this delicious recipe you may also like these soups
“In the Spring, I have counted 136 different kinds of weather inside of 24 hours.”
~Mark Twain
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Golden Red Lentil and Kale Soup
A light bright nourishing soup that’s incredibly flavorful and healing.
- Prep Time: 15 minutes
- Cook Time: 20
- Total Time: 35 minutes
- Yield: 6 servings 1x
- Category: Soup
- Method: Simmer
- Cuisine: Vegan, Gluten Free, Diary Free
Ingredients
- 2 teaspoons ground turmeric
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon cinnamon
- 1/4 teaspoon ground cardamom
- 1 1/2 tablespoons coconut oil
- 2 cups diced onion (1 medium/large)
- 2 large garlic cloves, minced
- 15 ounce can crushed tomatoes
- 1 can (13.5 ounce) full fat coconut milk
- 3/4 cup uncooked red lentils, rinsed and drained
- 3 1/2 cups vegetable broth, homemade or low sodium (chicken broth can also be used)
- 1/2 teaspoon fine Himalayan sea salt, or to taste
- ½ teaspoon freshly ground black pepper, to taste
- Red pepper flakes or cayenne pepper, to taste (optional)
- 4 cups baby kale, coarsely chopped (5 ounces)
- 1 tablespoon fresh lime juice, plus lime wedges for garnish
- Coarse Maldon or Himalayan sea salt for garnish
- Chopped cilantro for garnish
Instructions
- Measure the turmeric, cumin, cinnamon, and cardamom and put into a small bowl or plate.
- In a large pot heat the oil on medium. Add onion and a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.
- Add garlic and saute 30 seconds.
- Add spices and stir. Continue cooking for about 1 minute, until the spices are fragrant.
- Add the tomatoes, coconut milk, red lentils, broth, salt, and pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
- Once it boils, reduce the heat to medium and simmer, uncovered, for about 20 to 25 minutes, until the lentils are soft and tender.
- Stir in the kale and cook until wilted 1 minute. Turn off the heat.
- Add the lime juice.
- Taste and add more salt and pepper, if desired.
- Ladle into bowls and serve with lime wedges, coarse sea salt and chopped cilantro.
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Until next time, have a fantastic day and enjoy the recipe. Eat lots of vegetables to fill your body with energy and happiness. Please leave a comment below. I always love hearing about your journey and your thoughts and feedback on making your own delicious food at home.
Much love,
Ingrid
Vest lentil soup I’ve ever had. Thank you so much for sharing!
Thanks Entewan, I’mm glad you like it. It’s the perfect fall soup as we transition to the colder weather. Happy Cooking!
Delicious! Lentil and kale is my go-to soup. I try different variations and I have to say this version is a keeper. I had some soaked lentils to use up so I threw in what I had and reduced the amount of broth. So tasty!
Thanks Vicki for sharing. Kale and lentils are a great combination and so healthy. I love this recipe too!. Happy Cooking!