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Creamy Lentil Soup with Lemon and Kale

Creamy Lentil Soup with Lemon and Kale – Cozy Vegan Delight

This Creamy Lentil Soup with Lemon and Kale is a nourishing vegan dish perfect for chilly evenings.
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Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings: 6 cups
Course: Soup
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 1 tablespoon Olive Oil or avocado oil for a lighter flavor
  • 1 cup Onions diced, yellow or white
  • 2 tablespoon Tomato Paste darkened while sautéing enhances flavor
  • 1 teaspoon Thyme fresh or dried
  • 3 cloves Garlic minced
  • 1 cup Celery diced
  • 1 cup Carrots diced
  • 1 cup Green French Lentils or brown lentils
  • 6 cups Water or Vegetable Stock vegetable stock adds extra flavor
  • 2 tablespoon Soy Sauce gluten-free option available
  • to taste Salt
  • to taste Pepper
  • 2 cups Kale chopped, or spinach/Swiss chard as alternatives
  • 1 tablespoon Lemon Juice freshly squeezed
For Garnishing
  • ¼ cup Fresh Parsley or Cilantro chopped
  • ½ cup Plain Yogurt or Vegan Sour Cream

Equipment

  • large pot
  • blender

Method
 

Step-by-Step Instructions
  1. Sauté the aromatics by heating olive oil in a large pot, adding diced onions and salt, cooking for about 10 minutes until golden brown.
  2. Push the onions to the side and add tomato paste, stirring for 2-3 minutes to deepen the color and aroma.
  3. Add minced garlic, thyme, celery, and carrots, cooking for an additional 2 minutes until softened.
  4. Combine lentils, liquid, soy sauce, salt, and pepper; bring to boil then simmer for 55-60 minutes until lentils are tender.
  5. Blend out 2 cups of soup until smooth, return to pot to combine with remaining ingredients.
  6. Stir in lemon zest, juice, and kale, simmer gently for 1-2 minutes until kale wilts.
  7. Adjust seasoning with salt, pepper, or lemon juice, serve in bowls garnished with parsley or yogurt.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 600mgFiber: 12gSugar: 5gVitamin A: 40IUVitamin C: 70mgCalcium: 10mgIron: 20mg

Notes

This soup stores well in the fridge for up to 4 days, and can be frozen for up to 3 months.

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