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Why You'll Love This healthy onepot lentil and kale soup perfect for cold winter nights
- Easy to Make: This recipe requires minimal preparation and can be cooked in under an hour, making it perfect for busy weeknights.
- Packed with Nutrition: Lentils and kale are both superfoods, rich in protein, fiber, and essential vitamins and minerals.
- Customizable: Feel free to add your favorite spices, herbs, or other ingredients to make the recipe your own.
- One-Pot Wonder: This recipe is cooked in just one pot, making cleanup a breeze and reducing waste.
- Comforting and Soothing: The combination of lentils, kale, and aromatic spices creates a truly comforting and soothing meal.
- Make-Ahead Friendly: This recipe can be prepared in advance and refrigerated or frozen for later use.
- Versatile: Serve as a main course, side dish, or add to your favorite salads or wraps.
- Budget-Friendly: Lentils and kale are both affordable ingredients, making this recipe a great option for those on a budget.
Ingredient Breakdown
The key ingredients in this recipe are lentils, kale, onions, garlic, and vegetable broth. Lentils provide a boost of protein and fiber, while kale adds a burst of freshness and nutrition. Onions and garlic add a depth of flavor, while vegetable broth helps to bring all the ingredients together. When selecting lentils, look for green or brown varieties, which hold their shape better than red or yellow lentils. For kale, choose fresh, crisp leaves and remove the stems before chopping. You can also use frozen kale if fresh is not available. As for the vegetable broth, use a low-sodium option to control the salt content of the soup.
How to Make healthy onepot lentil and kale soup perfect for cold winter nights
Heat 2 tablespoons of olive oil in a large pot over medium heat until shimmering.
Add 1 chopped onion to the pot and cook, stirring occasionally, until softened and translucent, about 5 minutes.
Add 2 cloves of minced garlic to the pot and cook, stirring constantly, for 1 minute.
Add 1 cup of brown or green lentils, 4 cups of vegetable broth, and 1 teaspoon of dried thyme to the pot. Bring to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
Stir in 2 cups of chopped kale and cook, covered, for an additional 5-7 minutes, or until the kale is tender.
Season the soup with salt and pepper to taste, then serve hot, garnished with chopped fresh herbs, if desired.
Tips for Perfect Results
Choose fresh, high-quality ingredients to ensure the best flavor and texture in your soup.
Lentils can become mushy if overcooked. Check for doneness by biting into a lentil; it should be tender but still retain some texture.
A squeeze of fresh lemon juice or a splash of vinegar can add brightness and balance to the flavors in the soup.
Feel free to add your favorite spices or herbs to the soup to give it a personal touch. Some options include cumin, paprika, or dried oregano.
For a creamy version of the soup, stir in some heavy cream, coconut cream, or plain Greek yogurt towards the end of cooking time.
Garnish the soup with chopped fresh herbs, such as parsley, cilantro, or scallions, for a pop of color and freshness.
Common Mistakes to Avoid
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Not Rinsing the Lentils:
Fix: Rinse the lentils before cooking to remove any debris or impurities that may affect the texture or flavor of the soup.
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Overcrowding the Pot:
Fix: Cook the lentils and kale in batches if necessary, to prevent overcrowding the pot and ensuring that all the ingredients cook evenly.
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Not Seasoning to Taste:
Fix: Season the soup with salt, pepper, and any other desired spices or herbs to taste, to bring out the full flavor and depth of the dish.
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Not Using the Right Type of Lentils:
Fix: Use green or brown lentils, which hold their shape better than red or yellow lentils, and are better suited for soups and stews.
Variations & Substitutions
Add diced jalapeños or red pepper flakes to give the soup a spicy kick.
Roast diced vegetables such as carrots, zucchini, and bell peppers in the oven before adding them to the soup for added depth of flavor.
Stir in heavy cream, coconut cream, or plain Greek yogurt to give the soup a creamy texture.
Replace the chicken broth with a vegan broth and omit any animal-derived ingredients to make the soup vegan-friendly.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours. After that, it's recommended to refrigerate or freeze the soup to prevent bacterial growth.
The soup can be refrigerated for up to 5 days. Store it in an airtight container and reheat it to an internal temperature of 165°F (74°C) before serving.
The soup can be frozen for up to 3 months. Store it in an airtight container or freezer bag and thaw it overnight in the refrigerator before reheating.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this soup vegan?
This recipe can be easily made vegan by replacing the chicken broth with a vegan broth and omitting any animal-derived ingredients. You can also use a vegan-friendly cream or yogurt substitute if desired.
Can I use frozen kale?
Yes, you can use frozen kale in this recipe. Simply thaw the kale according to the package instructions and squeeze out any excess water before adding it to the soup.
How do I store leftover soup?
Let the soup cool to room temperature, then transfer it to an airtight container and refrigerate or freeze it. The soup can be refrigerated for up to 5 days and frozen for up to 3 months.
Can I make this soup in a slow cooker?
Yes, you can make this soup in a slow cooker. Simply brown the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Is this soup gluten-free?
This recipe is naturally gluten-free, making it a great option for those with gluten intolerance or sensitivity. However, be sure to check the ingredients of the broth and any other store-bought ingredients to ensure they are gluten-free.
healthy onepot lentil and kale soup perfect for cold winter nights
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups vegetable broth
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, chopped
- 2 stalks celery, chopped
- 1 can (14.5 oz) diced tomatoes
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Heat the oil in a large pot. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Add the garlic, carrots, and celery. Add the minced garlic, chopped carrots, and chopped celery to the pot. Cook until the vegetables are tender, about 5 minutes.
- Add the lentils, broth, and diced tomatoes. Add the rinsed lentils, vegetable broth, and diced tomatoes to the pot. Stir to combine.
- Bring to a boil and simmer. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, until the lentils are tender, about 20-25 minutes.
- Stir in the kale and thyme. Stir in the chopped kale and dried thyme. Cook until the kale is wilted, about 5 minutes.
- Season with salt and pepper. Season the soup with salt and pepper to taste.
- Serve hot. Serve the soup hot, garnished with additional kale if desired.
Recipe Notes
- Storage tip: Let the soup cool, then refrigerate or freeze for later use.
- Make ahead: Prepare the soup up to a day in advance, then reheat and serve.
- Substitution: Use spinach or collard greens instead of kale, if desired.
- Pro tip: For a creamier soup, add a splash of heavy cream or half-and-half.
- Variation: Add diced cooked chicken or sausage for added protein.
- Nutrition tip: This soup is high in fiber and protein, making it a nutritious and filling option.
