Creamy Red Lentil and Kale Soup

Creamy-Red-Lentil-and-Kale-Soup

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.

 

Feel-Good-About-What-You-Eat

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 Pink Himalayan 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

 

Organic-Red-Lentils

 

Red-Lentil-and-Kale-Soup

 

Creamy-Red-Lentil-and-Kale-Soup

 

Red-Lentil-and-Kale-Soup

 

Creamy-Red-Lentil-and-Kale-Soup

 

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.

 

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 Small organic roma tomatoes (diced)
  • 1/2 Large organic onion (diced)
  • 1 cup organic kale (chopped)
  • 2 tablespoons organic tomato sauce
  • 1 1/2 teaspoon organic ground cumin powder
  • 1 teaspoon pink himalayan 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!

 

 

 

46 comments to Creamy Red Lentil and Kale Soup

  • Annmarie

    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

      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 ;)

  • Annmarie

    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

      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 ;)

  • I just made lentil soup, but mine is golden lentil, but your version sounds delish, especially when kale is involved. I pinned yours.

    • Karielyn

      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 :)

  • Rosemary

    I just made this soup and it is wonderful!The coconut milk brings all the flavors together.Thanks!

    • Karielyn

      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 ;)

  • Courtney

    Could the coconut milk be substituted for something else dairy free?

    • Karielyn

      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 ;)

  • 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

      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 ;)

  • Annmarie

    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

      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 ;)

  • This looks ridiculously good! It would be perfect during this super cold weather we’ve been having =) Thank you for sharing.

    • Karielyn

      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 ;)

  • Nicole

    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

      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 ;)

  • Sue

    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

      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 ;)

  • 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

      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 ;)

  • Jess

    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

      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 ;)

  • Usnea

    another wonderful recipe! followed to a t. perfect!!!!

    • Karielyn

      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 ;)

  • Marcia

    Love your website. Looks beautiful and the pictures are great. Will be trying lot’s of your recipes!! :)

    • Karielyn

      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 ;)

  • Jess

    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

      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 ;)

  • […] start with this soup, one of my glorious Pinterest discoveries, adapted from The Healthy Family and Home. This wasn’t the first vegan dish that I made after my New Year’s plan went into […]

  • marissa

    To make this with lower sodium, can I use half broth and half water?

    • Karielyn

      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 ;)

  • 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

      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 ;)

  • Jana

    Absolutely delicious!!one of the best recipes I’ve tried for stews!!! Thank you!

    • Karielyn

      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 ;)

  • Becca

    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

      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 ;)

  • Michelle

    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

      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 ;)

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