Creamy Red Lentil and Kale Soup

Creamy Red Lentil and Kale Soup - Clean Eating, Vegan, Gluten-Free, Dairy-Free | The Healthy Family and Home

I’ve been making this Creamy Red Lentil and Kale Soup for a while now, and it’s taken me a long time to get it to where I could finally say…perfect!

Normally when I make it, it has a broth-type of gravy and it was “ok” and everyone ate it, but I just wasn’t feeling it.

It needed something else to make it creamy and give it some depth.

So I added a can of full fat coconut milk and it transformed it into a creamy, bisque-type soup.

And it was perfect.

It gives it just a tiny hint of coconut flavor and a beautiful light orange color that is only intensified after adding the kale.

And the best part of all is that it’s a one-pot meal and can be ready in around 30 minutes or so.

This is also a very budget-friendly meal because you can buy organic red lentils right under $4.00 a pound, organic vegetable broth around 0.13 cents/ounce, canned organic coconut milk around 0.18 cents/ounce and you probably have everything else on hand to make it.

Want some more healthy soup recipes?  Check out Spicy Chickpea and Tomato SoupRaw Vegan Cream of Mushroom Soup, Vegan Black Bean Soup or my Clean Eating eCookbook with an entire chapter of 20 Meal and Entree recipes you will love!

 

 

Feel Good About What You Eat | The Healthy Family and Home

 

 

5 Fast Facts About Red Lentils:*

  • excellent source of fiber – 1 cup contains 15 g
  • helps to stabilize blood sugar
  • excellent source of vegan protein – 1 cup contains 18 g
  • high in folate, vitamin A, potassium and magnesium
  • good source of iron and anti-oxidants

5 Fast Facts About Onions:*

  • rich source of sulfur compounds
  • excellent for cardiovascular health
  • inhibits bone loss in women
  • reduced blood pressure
  • lowers blood cholesterol levels

5 Fast Facts About Tomatoes:*

  • contains lycopenes which are cancer fighting agents
  • high in beta-carotene
  • excellent anti-oxidant
  • high in vitamin A and K
  • high in chromium which helps control blood sugar levels

5 Fast Facts About Kale:*

  • high in iron
  • excellent for detoxification
  • contains powerful anti-oxidants
  • high in calcium
  • contains anti-inflammatory benefits

5 Fast Facts About Himalayan Pink Salt:*

  • contains 84 minerals
  • unrefined, unprocessed, raw
  • promotes stable pH balance in cells
  • controls water levels in the body
  • aids digestion and facilitates better nutrient absorption

 

*These statements have not been evaluated by Food and Drug Administration.  This information is not intended to diagnose, treat, cure or prevent any disease.

 

 

Organic Red Lentil Recipes | The Healthy Family and Home

 

Creamy Red Lentil and Kale Soup - Clean Eating, Vegan, Gluten-Free, Dairy-Free | The Healthy Family and Home

 

Creamy Red Lentil and Kale Soup - Clean Eating, Vegan, Gluten-Free, Dairy-Free | The Healthy Family and Home

 

Creamy Red Lentil and Kale Soup - Clean Eating, Vegan, Gluten-Free, Dairy-Free | The Healthy Family and Home

 

Where to Buy:  If you have trouble finding any of the ingredients to make this recipe, you can order online from Amazon and have them delivered straight to your door!

 

 

Tip #1:  I used roma tomatoes, but any type of tomato (approximately 2 cups) would be fine.  For the tomato sauce, I like to use the kind in a jar to avoid the BPA lined cans/tomato acid issue.

Tip #2:  Make sure you use a can of “full-fat” coconut milk because that is what will make it extra creamy.  I don’t think boxed or homemade coconut milk would give it the same texture.

Tip #3:  Feel free to adjust the amount of cumin, pink himalayan salt and cayenne pepper to your taste.

Tip #4:  I’ve used both curly kale and lacinato kale and both work fine.

Tip #5:  This recipe will make approximately 4 servings.

 

Creamy Red Lentil and Kale Soup (Vegan, Gluten-Free, Dairy-Free)

www.thehealthyfamilyandhome.com The Healthy Family and Home

Ingredients

  • 1 1/2 cup organic red lentils (uncooked)
  • 2 3/4 cups organic vegetable broth
  • 1 can organic full-fat coconut milk (13.5 ounce can)
  • 3 organic roma tomatoes (diced)
  • 1/2 organic onion (diced)
  • 1 cup organic kale (chopped)
  • 2 tablespoons organic tomato sauce
  • 1 1/2 teaspoon organic ground cumin powder
  • 1 teaspoon Himalayan pink salt
  • 1 - 2 pinch organic cayenne pepper

Directions

Step 1 Prepare veggies: dice onions and tomatoes and chop kale into small pieces.

Put all ingredients (EXCEPT: chopped kale and coconut milk) into a medium-sized pot, stir well and bring to a boil.

Reduce heat to simmer (low/medium) and cover and cook for 30 - 40 minutes (or until the lentils are soft), stirring occasionally.

Remove from heat, add the chopped kale and coconut milk, stir well.

Add additional vegetable broth/pink himalayan salt/seasonings, if needed.

Enjoy!

Note

This recipe will make approximately (4) servings.

 

 

Creative Commons License
The recipe and photographs for "Creamy Red Lentil and Kale Soup" by The Healthy Family and Home are licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.

 

 

Clean Eating eCookbook | The Healthy Family and Home
 

Affiliate Disclosure: This post contains affiliate links. This means that if you were to make a purchase through one of these links, “The Healthy Family and Home” website would receive a small commission.
Amazon Disclosure: “The Healthy Family and Home” website is a participant in the Amazon Services, LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

 

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Comments

  1. Annmarie says

    Hi there!

    I was so glad to see this red lentil soup recipe. I have had a bag of lentils in my cupboard for quite a while now and have been wanting to try my hand at a lentil soup. I’d like to try this recipe, but I cannot eat tomatoes/tomato sauce at this time. I’m assuming I can just leave out these ingredients, or is there a replacement for these that you would recommend?

    Thanks, and I look forward to trying this recipe.
    Annmarie

    • Karielyn says

      Hi there Annmarie! I’m glad you found a recipe to make with your red lentils!

      You could definitely leave out the tomato sauce…it is such a small amount and I only added it to give the vegetable broth a little more flavor.

      For the tomatoes, since it is around 2 cups worth, I would try to find a substitute to give your soup some more “bulk”, since the lentils are so tiny and end up kind of mushy.

      I ~really~ like your idea of using sweet potatoes and think that would be perfect! I actually have another soup-type recipe in queue to post and it has sweet potatoes in it, so I know they will do well in a soup.

      Thanks for your question and I hope you enjoy it ;)

  2. Annmarie says

    PS- I was thinking of adding sweet potato. Would you recommend adding this at the same time as the veggies or a little later?

    • Karielyn says

      Hi Annmarie! I would add the peeled/diced sweet potatoes at the same time as you add everything else in the recipe (except the coconut milk and chopped kale) because it will take approximately 20 – 30 minutes for them to get soft.

      Use the sweet potatoes as a guide of when to remove them from heat instead of the lentils because the lentils will not take as long to cook.

      Also, just keep an eye on your liquids..if the sweet potatoes start to absorb some of your liquids, just add a little more vegetable broth, but not too much because you will be adding an entire can of coconut milk at the end.

      It’s a really easy recipe and hard to mess up, so just make adjustments as you go until you get it to the consistency you like.

      Hope you enjoy it and come back to let us know how the sweet potatoes did ;)

    • Karielyn says

      Hi there Madonna! I’ve never tried golden lentil but it sounds really good. I will look for some next time I buy more lentils for a little variety. And I also love the added kale too!

      Thank you for visiting :)

    • Karielyn says

      Hi there Rosemary! I so glad to hear that you enjoyed the recipe! I agree with you too about the coconut milk…it ~definitely~ makes all the difference.

      I can’t believe I made this for so long without it but I will never go back now lol!

      Thanks for trying out the recipe and for taking the time to let me know you liked it, I really appreciate it ;)

    • Karielyn says

      Hi there Courtney! This is the first time (of the many times I’ve made this) that I added canned coconut milk so I haven’t really experimented with anything else yet.

      When I wanted to make it creamier, the first thing that came to mind was the canned coconut milk, because it is so think and has a fairly neutral taste.

      You could try it with boxed/homemade coconut milk, almond milk or your favorite non-dairy milk in the same amount (about 13.5 ounces) and it should add some creaminess to it but the sauce may not be as thick as with the canned coconut.

      I would definitely try it though. If I didn’t have canned coconut milk on hand, I would have probably used on of the non-dairy milks listed above.

      Thanks for your question and I hope you enjoy it ;)

  3. says

    I was in the mood for soup today and made this; wow! It is delicious! I love red lentil based soups and this is my new favorite! Thank you for this recipe! It’s the perfect healthy comfort food dish on a cold, Winter day like today. I will definitely be making it again.

    • Karielyn says

      Hi there Racine! I’m so glad to hear you enjoyed it! And you are right…it is just perfect for a cold weather day!

      Thanks for trying out the recipe and for taking the time to let me know you enjoy it…I really appreciate it ;)

  4. Annmarie says

    Mmmmmmm….

    I just made a pot of the lentil soup. It was so yummy! I omitted the tomatoes and tomato paste, and instead I added diced carrots and sweet potatoes. I cannot have the spices right now as well, so I ate it without, and it was good even then! I spiced a bowl for my husband to have, but I used Sea Salt, pepper, ginger and Mrs. Dash herb blend, instead of the listed spices, and he said it was really good. I’ll have to try it as it’s written sometime, but I definitely enjoyed it with the few small changes to accommodate my restrictions.

    Thanks again for the recipe!
    Annmarie

    • Karielyn says

      Hi Annmarie! What great news! I’m so glad the substitutions worked and that you got to enjoy it. And the carrots and sweet potatoes were a great idea.

      Thank you so much for the update ;)

    • Karielyn says

      Hi there Lauren! Yes, indeed..it is perfect for this crazy cold weather, especially this past week!

      Hope you enjoy it if you decide to make it ;)

  5. Nicole says

    I don’t have red lentils available where I live. Can I use the yellow/golden lentils instead? Or would this change the taste?

    • Karielyn says

      Hi there Nicole! Although I haven’t tried it, I think the yellow/golden lentils would work perfectly and shouldn’t change the taste. If I didn’t have red lentils on hand, that’s what I would choose to use as a substitute.

      Thanks for the question and I hope you enjoy it ;)

  6. Sue says

    I just made this and it is delish!!!! I used a can of diced tomatoes instead of fresh and omited the sauce. So good!! Thanks for the recipe!!

    • Karielyn says

      Hi there Sue! I’m glad to hear that you enjoyed the soup and that the substitutions worked well!

      Thanks for trying out the recipe and for letting me know you liked it, I really appreciate it ;)

  7. says

    Holy moly. This was good. I’m doing a series on my blog called “Try Something Sundays” and this Sunday it’s LENTILS! I plan to feature a version of this delicious and simple recipe. I will link it back to you as well. Thanks for the post!

    • Karielyn says

      Hi there Becky! I’m so glad to hear that you enjoyed the soup!

      I can’t wait to see your upcoming blog post and I really appreciate you including my recipe ;)

  8. Jess says

    I just made this for dinner and it’s AMAZING! I’m a beginner at making soups so I loved how simple the directions were. I also substituted the tomatoes for a can of diced tomatoes and it worked perfectly. I love finding inexpensive and delicious recipes like this one, especially since it was so hearty and perfect for winter. Thanks so much for sharing!!

    • Karielyn says

      Hi there Jess! I am so glad to hear that you enjoyed the soup! You and I are just alike in that we both like easy recipes…I like to keep it simple!

      Thank you for trying out the recipe and for taking the time to let me know you liked it ;)

    • Karielyn says

      Hi there Usnea! Thank you and I’m so glad to hear you enjoyed it!

      I appreciate you trying out the recipe and for taking the time to let me know you liked it ;)

    • Karielyn says

      Hi there Marcia! Welcome and thanks so much…I really appreciate it!

      Feel free to browse around, I hope you find some yummy things here to try out ;)

  9. Jess says

    I may or may not have made this for dinner every night for two weeks in a row… its that good!
    The second time I added sweet potato and served it with some oven roasted garlicky broccoli. SO tasty! Thanks again!

    • Karielyn says

      Hi there Jess! I’m so glad to know that you like it as much I do….I think I made it twice it one week too lol!

      It’s so easy to make with simple ingredients, it’s hard to pass it up.

      Thanks again…you made my day ;)

    • Karielyn says

      Hi there Marissa! Yes, you could adjust the amount of broth and also reduce the amount of Himalayan pink salt in the recipe, you may just have to adjust some of the other seasonings to compensate.

      Another suggestion would be to use “low sodium” vegetable broth (which is what I use) and “no salt added” tomato sauce (which is what I also use).

      However, even the “low sodium” vegetable broth has 140 mg of sodium in (1) cup and the “no salt added” tomato sauce had 15 mg of sodium in 1/2 cup.

      It doesn’t sound like a lot, but if you have to watch your sodium intake, it’s a big deal. When I make meals for my father, who has to limit and watch his sodium intake very closely, I have to either omit salt altogether, reduce it significantly or find other ways to season the dish. So I know every little bit adds up…and matters!

      Thanks for your question and I hope you enjoy the recipe ;)

  10. says

    Hey!

    This may seem like a silly question, but do all the different color lentils have different tastes as well? I’ve only ever used the greenish/brown colored lentils. I wouldn’t use that one for this soup because I imagine it’ll look ugly.

    :-)

    • Karielyn says

      Hi there! Don’t worry…your question isn’t silly at all! In fact, I am partial to red lentils…I think because I love the color!

      That’s really the only variety I buy, so I wouldn’t be an expert on lentils.

      I found this information on a forum which was really interesting (here’s the source http://bit.ly/1gnM4cx):

      Every single one that we use in Indian cooking – and we use a lot – has a distinct taste and can rarely be substituted for another in a specific dish. Here is a quick primer of the major ones. I have given the common Hindi name for each in parentheses.

      – Red Lentils (Masoor dal) – Quick cooking, sweet tasting. Smells vaguely farty when cold. One of my favorites for a simple daal disg

      – Pigeon Peas – (Arahar or Toor Dal) – takes a while to cook. Most widely used.

      – Moong Beans – (Moong Da) – Comes in a green and yellow and and whole and split in each. The whole ones take longer to cook. and each of taste distinctly different.

      – Black Gram (Urad Dal) – Comes whole or split and with the skin on or off in each. Is kinda sticky after cooking. Essential for making South Indian dishes such as Idli and Dosa (rice cakes and crepes respectively)

      – Bengal Gram (Chana Dal) – Takes longest to cook. Is quite dry after cooking even if cooked with a a lot of water. Distinctly nutty in taste

      These are the major ones. I do understand the some of them can taste similar if they are heavily spiced.

      Thanks for your question and I hope that helps ;)

    • Karielyn says

      Hi there Jana! I’m so glad to hear you enjoyed it!

      Thanks for trying out the recipe and for taking the time to let me know you liked it, I really appreciate it ;)

  11. Becca says

    I love your website – one feature I wish your recipes had was an approximate serving size. I always have to guess if I need to double or triple your recipes to feed my family of 6. But we always love what you share with us – thanks for all the tasty ideas!

    • Karielyn says

      Hi there Becca! When I first started posting my recipes, I wasn’t put serving sizes on them so I agree with you completely :)

      After I started making recipes for my new cookbook, I’ve been adding the approximate serving sizes to the recipes. I’ve also been doing that my newer ones I’ve been posting (mostly from this year) and have even been going back to some of the older ones and updating them.

      However, this one is a newer recipe so I’m not sure why I missed it on this one.

      I appreciate your feedback and promise all my new recipes going forward will have serving sizes ;)

  12. Michelle says

    Can’t believe how simple this is. I’ll be making this for the 3rd or 4th time tonight. The whole family loves it – even the littlest kiddo.

    • Karielyn says

      Hi there Michelle! I’m so glad to hear everyone enjoyed it! This is a dish that my entire family enjoys too, even the pickiest member of the family (I won’t name names lol!)

      I’ve actually made it back to back two days in a row before…it’s so easy to make!

      Thanks for trying out the recipe and for taking the time to let me know you liked it ;)

  13. C Yvonne says

    I made this tonight. It was amazing. I know this will sound nuts but this dish, once it cools, sincerely tastes like refried beans and cheese. So that’s what we’re calling it Refried Beans & Cheese (minus the beans and cheese.)

    Thanks so much for posting this recipe !!

    • Karielyn says

      Hi there Yvonne! I’m so glad to hear you enjoyed it! To be honest, we never have any left over when I make it so I’ve never tasted it cooled off lol! but that’s good to know!

      Thanks so much for trying out the recipe and for taking the time to let me know you liked it…I really appreciate it ;)

  14. Berenice says

    I just made this recipe. It came out delicious. I just added some fresh ginger and turmeric to it for this is my obsession.

    • Karielyn says

      Hi there Berenice! I’m so glad to hear you enjoyed it and ~love~ the additions you made to it! Ginger and turmeric are my favorites too and I’ve never thought to add them in…I’ll have to try that next time!

      Thanks for trying out the recipe and for taking the time to let me know you liked it…I really appreciate it ;)

  15. Linsey says

    This recipe looks delicious – I love red lentil soups and I can’t wait to try it. One question, I am thinking about bringing this to a work “lunch bunch” event where I need to provide ~15-20 servings. How much would you say your current recipe makes in terms of servings? Thanks!!!

    • Karielyn says

      Hi there Linsey! The recipe will make approximately 4 servings (I usually serve my husband an extra large serving, my two boys a smaller serving each and we have another small serving left over).

      The good thing is that this recipe would be really easy to make in a larger batch. I would use one of those big soup/gumbo pots so it would fit. It would also be a low-cost meal to make in a large batch too.

      Thanks for the question and I hope you enjoy the recipe ;)

  16. priscilla says

    Hi, i just made this and not sure if i did it right. It was thock before the cocunut milk. The lentil basically disimtergrated. Is that supposed to happen? I left it about 30 min after boiling.

    • Karielyn says

      Hi there Priscilla! Yes, it sound like you did everything correctly! The lentils will become very soft and mushy. They will not be solid like a red bean or black-eye pea is in a soup.

      Make sure after they initially come to a boil, to reduce the heat to low/med and cover the pot to simmer for the remaining time. You wouldn’t want to boil them at high heat the entire cooking time.

      Lentils don’t take very long to cook but if you don’t want them that mushy, you could cook them for less time. Just keep an eye on them and remove them from heat just as they become soft, or get to the texture you like.

      Thank you for your question and I hope you enjoyed the recipe ;)

  17. Deb says

    I just made this and HOLY COW … it is divine! I used tomato paste (that’s all I had, and it thickened it up) and light coconut milk. I followed the rest of the recipe exactly. It is phenomenal, but next time I’ll need to double it. Thank you!

    • Karielyn says

      Hi Deb! I’m so excited to hear you liked it and were able to make the substitutions work!

      Thanks so much for trying out the recipe and for taking the time to let me know you liked it…I really appreciate it ;)

  18. Lauren says

    Hi Karielyn, i just had to write to say that this has become the #1 soup in our house. My husband requests it all the time, and every time i make it, he just can’t believe how healthy it is. love love LOVE this soup and your recipes! Keep up the great work! :)

    • Karielyn says

      Hi there Lauren! I am so glad to hear that everyone loved it…especially your husband!

      Your comment just made my day when I read it and I really appreciate you taking the time to let me know you liked the recipe ;)

  19. says

    Hello Karielyn :-)
    Thanks a lot for the great recipe! I used spinach instead of kale (don’t like the taste) and ad some curry (love the taste ;-)) and there was a little cauliflower in the fridge: Taste great with this soup! I reduced the cooking time to round about 20 Minutes because after this time everything was ready :-D. I made enough for two days and the next day it was even better!
    A great recipe to improvise. Love it!
    Have a great christmas time, dear :-)

    • Karielyn says

      Hi there Claudia! I’m so glad to hear you enjoyed the recipe and love the substitutions you made…especially the spinach!

      Thanks so much for trying it out and for taking the time to let me know you liked it…I really appreciate it ;)

  20. Rob says

    Just finished eating 2 portions each of this delicious, creamy soup. Only adjustments, we cooked the kale a little longer (our kale is currently a bit woody and we wanted to be sure it was soft) and dressed with the live of half a lime. Absolutely perfect, thank you!

    • Karielyn says

      Hi there Rob! I’m so glad to hear you enjoyed the soup and I love the addition of lime you added!

      Thanks for trying out the recipe and for taking the time to let me know you enjoyed it…I really appreciate it :)

  21. Ella says

    Hi, you think I can sub full-fat evaporated milk instead of coconut milk? I know then it won’t be dairy free but thats fine

    • Karielyn says

      Hi there Ella! Yes, that should work, as coconut milk is normally the dairy-free substitute for evaporated milk.

      If you didn’t need it to be vegan, you could also try heavy whipping cream if you’d prefer that instead.

      Thanks for the question and I hope you enjoy the recipe :)

    • Karielyn says

      Hi there Dianne! I’m so glad to hear you liked it!

      Thanks so much for trying out the recipe and for taking the time to let me know you enjoyed it…I really appreciate it ;)

  22. Char says

    We just had this delicious soup for dinner. I added garlic (because I simply can’t cook without it). I also used lite coconut milk and only used a half can. This has definitely earned a spot in our family’s regular meal rotation!

    • Karielyn says

      Hi there Char! I’m so glad to hear you enjoyed it! And it’s funny you mention the garlic…now that I make it from memory because I’ve made it so many times, I often stop and think ‘did I forget the garlic?” because I, too, ~always~ add garlic to practically everything. But when I first started making it, I never added it and it tasted so good without it I didn’t want to mess up a good thing lol!

      Thanks so much for trying out the recipe and for taking the time to let me know you enjoyed it…I really appreciate it ;)

  23. Misty says

    I have recently started eating clean, limiting/eliminating processed foods, gluten and dairy. I am getting ready to make this. It looks amazing! Can I freeze any leftovers?

    • Karielyn says

      Hi there Misty! Congratulations for making the changes to healthier, clean eating! And, you will find all the types of recipes you are looking for on my website too!

      To be honest, as many times as I’ve made this, we have never had leftovers lol!

      I’ve never tried freezing it but I don’t see why it would be a problem. The soup has a creamed/mashed lentil type consistency and may need a little extra liquid (veggie broth, water, coconut milk, etc) to thin it out once you reheat it.

      Thanks for the question and I hope you enjoy the recipe ;)

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