This Creamy Vegan Red Lentil and Kale Soup is an easy and healthy recipe made with clean, real food ingredients. It's the perfect plant-based one-pot meal that can be made in about 30 minutes and an extra bonus - it's freezer-friendly too!
Here's Why This Recipe Works
My top 3 favorite reasons:
- One-Pot Meal Ready In About 30 Minutes
We all love meals that are healthy and filling and don't stretch our grocery dollars.
My red lentil soup recipe is a very budget-friendly meal that's you'll love to have in your meal rotation.
For example, you can buy organic red lentils right around $3.00 for a 14-ounce bag, 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!
I love to not only make this as a quick weeknight meal but also to make a batch for an even quicker meal later by freezing it.
Once the soup has cooled down, store it in an air-tight BPA-free container in the freezer in either individual serving sizes or as a whole batch for the family.
Now dinner can be ready in about 5 minutes!
One-Pot Meal Ready in About 30 Minutes
I'm a big fan of making hearty plant-based vegan soups and some of my favorites are Vegan Cream of Asparagus Soup, Creamy Vegan Tomato Basil Soup, Vegan Stuffed Pepper Soup, Spicy Chickpea and Tomato Soup or my Creamy Vegan Vegetable Minestrone Soup.
The main reason I love them so much is that they can be made in one pot and are ready to enjoy in about 30 minutes.
This recipe is no exception - simply add all the ingredients to your saucepan and let it simmer for about 20 minutes.
You can feel good about making this recipe for your family because it's organic, plant-based, vegan, gluten-free, dairy-free, nut-free, soy-free, oil-free, nut-free, and Medical Medium® compliant.
Karielyn Expert Tips + Ingredient Substitutions
Here are some of my expert tips to make this recipe perfectly:
Red Lentils: The lentils do not need to be soaked before adding to the pot. The soup will be ready as soon as the lentils are soft, which is about 25-30 minutes. Take care to not overcook the lentils or they will be very soft and mushy.
Tomatoes: I like to use Roma tomatoes in this recipe, but if you are in a hurry or don't have fresh tomatoes on hand, you can also use canned or jarred organic tomatoes - just make sure you have approximately (2) cups.
"Fire-Roasted" diced tomatoes work really well - make sure if they're canned they are in a BPA-free can and do not contain citric acid.
Coconut Milk: This is used as a dairy/cream replacement so make sure you use "full-fat" coconut milk and not "low-fat" coconut milk to get all the creamy benefits of the fat. Also, you will need "canned" coconut milk and not "boxed" coconut milk. In addition, you will need to add the entire can of coconut milk.
Onion: Any variety of onion will work, however, I do not recommend a sweet onion since this is a savory recipe.
Kale: 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 altogether, but they do add extra nutrients to the meal.
Cayenne Pepper: This can be omitted if you don't like spicy food or will be serving this dish to children.
Himalayan Pink Salt: This is my salt of preference, however, it can always be substituted with sea salt.
Freezer-Friendly: Yes! This is a freezer-friendly meal and is perfect to make ahead to freeze and have ready for a quick meal on a busy night. Just make sure you use an air-tight BPA-free glass container and avoid plastic containers.
Serving Size: This recipe will make approximately (4) cups of soup. Nutritional information is for (1) cup which is (1) serving.
Want More Healthy Plant-Based Soup Recipes?
Check out these:
- Spicy Roasted Red Pepper and Garlic Soup
- Cream of Mushroom Soup
- Black Bean Soup
- or my CLEAN EATING Cookbook with 75+ plant-based vegan + gluten-free recipes made with clean, real food ingredients just like this one that you will love!
Did You Make This Recipe?
I'd love to hear about it! Please give it a rating and leave a comment below...it would make my day! 🙂
Creamy Vegan Red Lentil and Kale Soup
- Large Saucepan or Dutch Oven
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)
- 1 1/2 teaspoons organic ground cumin powder
- 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, BPA-free can)
Prepare the veggies:
- Prep the veggies by dicing the onions and tomatoes, then de-stem the kale and chop into small strips.
Prepare the soup:
- 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.
Add the add-ins:
- Once the lentils are soft, remove the pot from the stove and add the chopped kale and entire can of coconut milk, then stir to make sure everything is well combined.
- Taste and adjust the seasonings to your preference.
Hi, I'm Karielyn! I'm the published cookbook author of CLEAN DESSERTS and content creator of The Healthy Family and Home website since 2012. I specialize in creating easy, healthy plant-based recipes that are gluten-free + vegan (with a heavy focus on Medical Medium® compliant) and made with clean, real food ingredients that you can feel good about eating.