Remove tough kale stalks
Weigh only the tender leaf parts and slice finely. Thick stalks need longer and may remain firm during the short soup cooking time.
European Recipe
Kale and red lentil soup
Peeled red lentils thicken the soup as they cook. Finely sliced kale and small carrot cubes cook tender in the same saucepan.
Total time
40 min
Calories
325 kcal
Servings
3 servings
Difficulty
Easy
Why this recipe works
Kale and red lentils in one pot
Remove the tough kale stalks and slice the leaves finely for this soup. Red lentils need no separate precooking and partly break down in the broth. Ginger and lemon add fresh seasoning. The quantities make three vegan main meals.
One-Pot Recipes
Autumn Recipes
Vegetables
Pulses
Recipe
Kale and red lentil soup
Finely sliced kale, red lentils and carrots in a thick soup with ginger, garlic and lemon.
Ingredients
3 servings
Method
-
1
Chop vegetables
Slice kale very finely. Dice carrots about 1 cm small, finely dice onion and finely chop ginger and garlic. Rinse lentils in a sieve under running water and drain.
-
2
Soften the base
Heat oil in a large saucepan. Soften onion over medium heat for about 3 minutes until translucent. Add carrots and cook for 2 minutes; briefly stir in ginger and garlic towards the end.
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3
Cook soup
Add lentils, kale, water and salt and bring to a boil. Simmer gently over low heat with the lid slightly open for about 20 minutes until lentils and carrots are soft and kale ribbons tender. Stir regularly. The lentils may break down to thicken the soup; add a little water if needed.
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4
Season and serve
Stir in lemon juice and pepper. Briefly heat the soup thoroughly again and divide straight into deep bowls. It should remain spoonable with visible liquid between the vegetable pieces.
Kitchen know-how
Tips for Kale and red lentil soup
Stir right to the bottom
Peeled red lentils break down when cooked. Stir the thickened soup regularly down to the pan bottom to prevent sticking.
Variations
How to adapt this recipe
Replace kale with the same cleaned weight of fresh leaf spinach and wilt it near the end. Cooking time and nutritional values change.
Replace carrots with the same peeled weight of small potato cubes. Cook until fully tender; nutritional values change.
Nutrition per serving
325kcal
37.4 gCarbohydrates
19.8 gProtein
7.2 gFat
Values are estimates per serving and may vary depending on the ingredients, brands, portion size and preparation method used.
Frequently asked questions
FAQ about Kale and red lentil soup
No soaking is planned for the peeled red lentils used here. Rinse and cook fully tender according to the package; other unpeeled lentil varieties may need longer.
Yes, if it is unseasoned and contains no other ingredients. Follow the package instructions for full heating and extend cooking if needed; the calculation refers to fresh cleaned leaves.
Lentils, carrots and kale cook tender first. The acidity can then be adjusted without an acidic broth affecting the tenderness check.
No. The red lentils partly break down by themselves as they cook and thicken the liquid. Kale ribbons and carrot cubes remain recognisable pieces.
Keep cooking