Vegan Kale Lentil Soup (Stew)

2 min read

Prep Time: 10 minutes

Cooking Time:

Ingredients for Vegan Kale Lentil Soup

6-8 Servings

olive oil
1 large yellow, diced
4 cloves of garlic, peeled and finely diced
2 celery sticks, diced
2 large carrots, diced
2 cups of green lentils, soaked overnight or sprouted
4 cups of vegetable broth
½ - 1 cup water
1 can of crushed tomatoes
1 tsp paprika
½ tsp cumin
½ tsp coriander
1/4 tsp garlic powder (optional)
black pepper, to taste
2 bay leaves, fresh or dry
Salt
1 bunch of kale. Use any variety of kale you prefer
1 lemon juice OR 1 tsp of apple vinegar

Instructions

Remember to soak lentils overnight or at least as long as you can. You can also soak and sprout the lentils.
Dice the onions, garlic, celery and carrots into small pieces.
Add a couple tablespoons of olive oil to a big soup pot, add onion and stir until soft, about 3-5 minutes.
Add the chopped vegetables with the bay leaves, salt and all dry spices to the onion. Saute the vegetables over medium heat for about 5-10 minutes, until the spices are fragrant. Don’t rush this part! It’s where much of the flavor for the soup is developed.
Meanwhile, rinse the lentils and add them and the rest of the ingredients EXCEPT for the kale and lemon or vinegar, to the pot.
Bring the mixture to a boil, then reduce to a simmer for 25-40 minutes, until the lentils are cooked and softened to your desired texture.
Add the kale to the soup and continue to cook for 5 minutes.
Turn off the heat before adding your lemon or vinegar. The acid really brightens the soup and brings all the flavors together!
Taste and add more salt and pepper if desired.

Finally, serve and enjoy!

Nutritional Facts

(Estimate per 1 serving of approximately 1 cup or 250g)

Calories: 173
Protein: 10g
Carbohydrates: 24.4g
Fiber: 7.1g
Net carbs: 17.2g
Fat: 4.6g
- Saturated fat: 0.7g
Sodium
Potassium
Iron
Calcium
Vitamin C

This lentil soup is a good source of protein and fiber, while being relatively low in fat. It provides a balanced mix of nutrients and is particularly rich in iron and potassium