October 12, 2020

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.

Nutritional Information (per serving)

Makes 22 servings. Serving size: 1 cup.

Advertisement

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

Related Articles

Older couple standing in kitchen taking vitamins
February 26, 2024
Do Men and Women Really Have Different Nutrition Needs?

When it comes to getting proper nutrition, your assigned sex can play a role — but there’s more to it than that

Various cuts of red meat displayed
February 14, 2024
Is Red Meat Bad for You?

It has nutrients your body needs, but it also comes with some serious health risks

A roasted pork chop on a mound of vegetables with sauce, displayed in a white bowl
February 12, 2024
Is Pork Red or White Meat? And Is It Healthy?

Despite what you may have heard, pork is actually red meat (and it comes with the same risks as other red meats)

Flaxseed sprinkled on a salad in a white bowl on a dark wooden table
January 31, 2024
Flaxseed: A Little Seed With Big Health Benefits

Ground flaxseed is full of heart-healthy omega-3s, antioxidants and fiber, and easy to add to just about any recipe

Top view of a bowl of chili topped with sour cream and jalapeños with tortilla chips for dipping.
November 23, 2023
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

Muffins and sweetbreads with frosting on trays at bakery.
November 21, 2023
13 Foods That You Didn’t Know Contain Dairy

Be sure to check the labels of common foods like canned tuna, bread, hot dogs and chocolate

Person during a consultation with their dietitian.
November 8, 2023
Could You Have a Fructan Intolerance?

A low-FODMAP elimination diet can help identify your symptoms

Closeup of a chocolate souffle with strawberry garnish on dark plate.
November 6, 2023
Recipe: Decadent Chocolate Soufflé

Only 130 calories per serving, this dessert deserves your attention

Trending Topics

White bowls full of pumpkin seeds, dark chocolate and various kinds of nuts
25 Magnesium-Rich Foods You Should Be Eating

A healthy diet can easily meet your body’s important demands for magnesium

Woman feeling for heart rate in neck on run outside, smartwatch and earbuds
Heart Rate Zones Explained

A super high heart rate means you’re burning more than fat

Spoonful of farro salad with tomato
What To Eat If You’ve Been Diagnosed With Prediabetes

Type 2 diabetes isn’t inevitable with these dietary changes

Ad