Locations:
Search IconSearch
October 13, 2020/Diet, Food & Fitness/Recipes

Recipe: Spicy Lentil and Kale Soup

This hearty soup offers lots of kick

Lentil and Kale soup

This big-batch soup will wow you with flavor and hearty goodness. It offers a blend of onions, leeks and garlic with lots of spices, including thyme, black pepper, cumin and a surprising ingredient: hot sauce. All this flavor with fiber-rich lentils and kale are sure to keep you feeling full and satisfied. It’s perfect for when you want to feed a crowd, or are looking for a recipe to have leftovers for throughout the week!

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Ingredients

4 cups onions – diced
4 cups leeks – diced, white part only
3 teaspoon fresh garlic – minced (about 2 medium-size cloves)
¼ cup tomato paste
6 cups crushed tomatoes – or two 28-ounce can crushed tomatoes
8 cups low-sodium vegetable stock
3 cups carrots – peeled and diced
3 cups celery – diced
2 teaspoon black pepper
3 teaspoon dried thyme
1 teaspoon cumin
½ cup balsamic vinegar
3 tablespoon hot sauce
2 cup red lentils
6 cups kale – stems removed, blanched and chopped

Preparation

  1. In a large pot on medium heat, add onions, and dry sauté slowly on low flame in a covered pot stirring frequently until onions are lightly caramelized.
  2. Add leeks, cook until soft.
  3. Add the garlic and cook until fragrant.
  4. Add tomato paste and stir until well blended and sauté on low flame stirring frequently for two minutes.
  5. Next, add crushed tomatoes, vegetable stock, carrots, celery, dried spices, balsamic vinegar and hot sauce.
  6. Cover, bring to a boil, then simmer for 15 minutes.
  7. Add lentils, reduce to a simmer and cook covered for about 15 minutes or until lentils become tender while stirring often (every three minutes).
  8. After the soup is ready, add and mix in kale and serve.

Chef’s Notes

About two medium bunches of kale will equal 3 cups blanched and chopped. Kale can easily be substituted with chard or spinach.

Advertisement

Nutritional Information (per serving)

Makes 22 servings. Serving size: 1 cup.

Calories: 137
Total fat: 1.3 g
Saturated fat: 0.9 g
Sodium: 223 mg
Total carbohydrates: 26.4 g
Dietary fiber: 9.5 g
Total sugars: 7.5 g
Protein: 7.7 g
Iron: 3 mg
Potassium: 498 mg

Advertisement

Learn more about our editorial process.

Related Articles

White crock of butternut, carrot and ginger soup on plate
December 12, 2024/Recipes
Recipe: Butternut Squash, Carrot and Ginger Soup

Creamy and sweetly satisfying

Bowl of creamy broccoli soup with cheese
December 10, 2024/Recipes
Recipe: Lighter Creamy Broccoli Soup

Low in calories, high in flavor

A bright orange ceramic pot full of white bean stew with rosemary and spinach, with spoons and crock lid on table
December 5, 2024/Recipes
Recipe: White Bean Stew With Rosemary and Spinach

This hearty soup is full of nutrients and ready in 30 minutes

Bowl of pumpkin leek soup, with pumpkin and leek stalk on table
December 3, 2024/Recipes
Recipe: Pumpkin Leek Soup With Smoked Paprika

A satisfying, nondairy and low-in-calories soup sure to warm up your day

Steel pot of bone broth mixed with carrots and celery, with carrots and celery on cutting board and seasonings
August 16, 2024/Nutrition
Why Bone Broth Is Good for You (and How To Make It)

Bone broth may help maintain strong bones, improve gut health and even lessen joint pain

pumpkin lentil soup
February 6, 2024/Recipes
Recipe: Pumpkin Lentil Soup

A delicious soup for any season

Meal prepping various dishes for snack, lunch and dinner
January 29, 2024/Recipes
75 Healthy Meal Prep Ideas for Breakfast, Lunch and Dinner

No more scrambling to figure out what to eat during your busy week

Top view of a bowl of chili topped with sour cream and jalapeños with tortilla chips for dipping.
November 24, 2023/Recipes
Recipe Adventure: How To Build a Better Bowl of Chili

From meat to beans, we’ve got some ideas to help you create the perfect-for-you chili recipe

Trending Topics

Person sitting on floor at night next to bed in deep thought, with partner sleeping in bed
Understanding Mental Load: What It Is and How It Affects You

When you get bogged down with mental tasks, you can experience mood changes, sleeplessness and more

Hands holding two different kinds of pain medications separated by a white line
Can You Take Acetaminophen and Ibuprofen Together?

You can alternate these OTCs to help with pain management and fever reduction

Smiling person with headphones on, sweeping floor in living room
Understanding Non-Exercise Activity Thermogenesis (NEAT Exercise)

Non-exercise activity thermogenesis is all the activity we do that’s not technically exercise but is still important to your health and well-being

Ad