Vegan Loaded Lentil and Kale Soup

Two facts about me: 1). I am always cold. My sisters often joke that I am a reptile. 2). I have never been a soup person prior to becoming a vegan. During the winter months, I stay warm by eating lots and lots of chili, chowders, and now soup.

There is nothing more comforting than enjoying a bowl of something hot on a super chilly day. For the last two weeks, I enjoyed having one of my easy and vegan winter-weather meals made from simple, accessible ingredients: vegan lentil and kale soup. This soup is absolutely delicious! Here a few reasons you should consider this recipe:

  1. It’s 100% vegan
  2. The lentils and kale make the soup high in protein, fiber, iron, vitamin C and K
  3.  This soup makes a wonderful and nutritious idea for Meatless Monday (or any day!)
  4. It’s inexpensive to make (under $2 per bowl)
  5. You only need one pot!

This satisfying lentil soup is loaded with onions, carrots, garlic, diced tomatoes, and fresh kale. You also can’t forget the lentils. I used organic canned lentils purchased from Kroger, but you can certainly use dried lentils if you’d like. The lentils give this soup texture and thickness, which makes for a hearty meal. The addition of the veggies makes it all the more filling and nutrient-dense.

When cooking with lentils, I find that using a winter spice helped to pronounce the flavor of this legume. I used cumin, but lentils can be cooked with coriander, cinnamon, or other herbs and spices.

 

Author Taiwo Kafilat

Ingredients

  • 2 cans 14 oz lentils drained and rinsed
  • 1 small yellow onion chopped
  • 2 medium carrots diced
  • 2 cloves garlic minced
  • 2 cups kale chopped
  • 1 can 14oz diced tomatoes
  • 4 cups low-sodium vegetable broth
  • 1 vegan bouillon cube*
  • 2 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp white pepper
  • 1 tsp salt, plus more to taste

Instructions

  1. In a large stockpot, heat oil over medium heat. Once hot, add chopped onions and diced carrots; cook until onions are translucent, about 5-6 minutes. Add kale and cook until kale has wilted, about 7-10 minutes. Add minced garlic and cook for 1 minute.  

  2. Stir in lentils, diced tomatoes, vegetable broth, and bouillon cube. Add cumin, smoked paprika, garlic powder, onion powder, white pepper, and salt. Bring the pot to a boil then reduce heat and allow soup to simmer for at least 1 hour with pot covered. Adjust seasonings to your taste. 

  3. Serve hot. Enjoy!

Recipe Notes

This is the brand of vegan bouillon cubes that I use. 

If you can't find canned lentils (preferably low-sodium), any variety of dried lentils will work well too. 

Author: Taiwo Kafilat

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