This Creamy Vegan Red Lentil and Kale Soup is a one-pot meal that can be made in about 30 minutes.
I’m a big fan of making hearty vegan soups and some of my favorite are Vegan Cream of Asparagus Soup, Creamy Vegan Tomato Basil Soup, Vegan Stuffed Pepper Soup and Spicy Chickpea and Tomato Soup or my Creamy Vegan Vegetable Minestrone Soup.
I’ve been making this Creamy Vegan 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, if you don’t have kale on hand, I’ve even made it with chopped organic baby spinach and it’s really good too.
This is also a very budget-friendly meal because you can buy organic red lentils right around $4.00 a pound, organic vegetable broth around 0.20 cents/ounce, canned organic coconut milk around 0.15 cents/ounce and you probably have everything else on hand to make it.
You can feel good about making this recipe for your family because it’s organic, vegan, gluten-free, dairy-free and nut-free.
Want even more healthy soup recipes? Check out Vegan Spicy Roasted Red Pepper and Garlic Soup, Raw Vegan Cream of Mushroom Soup, Vegan Black Bean Soup or my Clean Eating Cookbook with an entire chapter of 20 meal and entree recipes you will love!
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 the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.
Tip #1: I used both fresh organic roma tomatoes and also organic diced tomatoes in a BPA-free can and also organic diced tomatoes in a glass container. Any type of tomato will work, just make sure you have approximately 2 cups. For the tomato sauce, I like to use an organic tomato paste in a BPA-free can.
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 #4: I’ve used both curly kale and lacinato kale and both work fine. If you don’t have kale on hand, chopped organic baby spinach works perfectly too. Or you can even leave the leafy greens out all together, but they do add extra nutrients to the meal.
Tip #5: This is a “freezer-friendly” meal and perfect to make ahead to freeze and have ready for a quick meal on a busy night. Just make sure you use a safe BPA-free glass container and avoid plastic containers 🙂
Creamy Vegan Red Lentil and Kale Soup
Yield 4 servings
Vegan / Gluten-Free / Dairy-Free / Nut-Free
For the soup:
- 1 1/2 cups organic red lentils (uncooked)
- 3 cups organic vegetable broth
- 2 cups organic diced tomatoes
- 1/2 organic onion (diced)
- 2 tablespoons organic tomato sauce
- 1 1/2 teaspoons organic ground cumin
- 1 teaspoon Himalayan pink salt
- 1-2 pinches organic cayenne pepper
For the add-ins:
- 1 cup organic kale (destemmed, chopped)
- 1 can organic full-fat coconut milk (13.5 ounce can)
- Prepare the veggies: Dice the onions and tomatoes; de-stem the kale and chop into small strips.
- Add all ingredients for the soup to a medium sized pot, stir together well and bring to a boil.
- Reduce the heat to simmer (low/medium heat), cover and cook for 20-30 minutes, or until the lentils are soft. Stir occasionally to prevent burning and add a little more veggie broth if needed.
- Once the lentils are soft, remove from heat and add the chopped kale and entire can of coconut milk.
- Stir to make sure everything is well combined. Adjust seasonings to your preference.
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The recipe and photographs for "Creamy Vegan Red Lentil and Kale Soup" by Karielyn Tillman of The Healthy Family and Home website are licensed under a Creative Commons Attribution Non-Commercial No Derivatives 4.0 International License and cannot be used without my written permission.
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