This is the kind of soup with broth that tastes just as good, if not better, than the actual add-ins. Is it normal to want to guzzle the broth? Well, it is now, my friends. It’s actually a miracle I have any taste buds left because I’ve burned my tongue so many times since dedicating the last two weeks for cookbook soup makin’. After concocting 6 different soups and stews my freezer is very happy. Just don’t open it because you’re likely to get pummeled in the face by glass Tupperware. I was never one for patience and organization, but I can make a mean soup.
Chili powder, cumin, coriander, smoked paprika, and cayenne pepper create a downright irresistible flavourful broth bursting with nutrition. I tell ya, it’ll clear your nose in no time. Have tissue nearby! While it does contain a medley of spices, I wouldn’t say it’s overly “spicy”, unless of course you go crazy with the cayenne pepper. I just added a bit of each spice at a time and tasted, adjusted, tasted, adjusted. That’s the beauty of soup – the recipe is never set in stone. Go wild.
Since most vegetable soups don’t hold me over very long, I added a cup of red lentils to amp up the protein (and fibre). Red lentils are one of my favourite ingredients to add into basic soups! They take a mere 15 minutes to cook and it’s all made in one pot. No pre-cooking. No soaking. They also “fluff up” (technical term) and add a lot of body to the broth. This soup went from having almost no protein to over 10 grams per serving. Add a hunk of bread/crackers + piece of fruit and you have yourself a nice little meal to enjoy with loved ones.
Featuring all new, protein-packed salads, hearty toppers, flavour boosters, and dressings you'll want to drink, my new cookbook will transform the way you think about salads. Oh, and be sure to flip to the back for a surprise dessert chapter!
Spiced Red Lentil, Tomato, and Kale Soup
Yield
6 cups (1.4 L)
Prep time
Cook time
Total time
A flavourful, quick-to-prepare vegetable soup amped up with protein and fibre-packed red lentils. It's so good you'll want to drink the broth!
Ingredients
- 1 tablespoon (15 mL) extra-virgin olive oil
- 2 large garlic cloves, minced
- 1 sweet onion, diced
- 3 celery stalks, diced
- 1 bay leaf
- 1 1/2 teaspoons ground cumin
- 2 teaspoons chili powder
- 1/2 teaspoon ground coriander
- 1/2 teaspoon smoked sweet paprika, to taste
- 1/8 teaspoon cayenne pepper, or to taste
- 1 (14-ounce/398 mL) can diced tomatoes, with juices
- 5 to 6 cups (1.25 to 1.5L) low-sodium vegetable broth, as needed
- 1 cup uncooked red lentils, rinsed and drained
- Fine grain sea salt and pepper, to taste
- 3 handfuls destemmed and chopped kale leaves or baby spinach
Directions
- In a large pot, sauté the onion and garlic in the oil for about 4 to 5 minutes over medium heat. Add in the celery and sauté for a few minutes more.
- Stir in the bay leaf and the spices (cumin, chili powder, coriander, paprika, cayenne).
- Stir in the can of tomatoes (including the juice), broth, and lentils. Bring to a boil, reduce heat, and then simmer, uncovered, for about 20 to 25 minutes, until lentils are tender and fluffy.
- Stir in kale or spinach and cook until just wilted. Serve and enjoy! The cooled soup can be stored in an air-tight container in the fridge for 3 to 5 days, or you can freeze it in a freezer-safe container (leave 1-inch at the top for expansion) for 1 to 2 months.
Tip:
- * This soup is even more satisfying when served with a hunk of toasted bread.
Nutrition Information
(click to expand)…and in the words of Stephanie Tanner, whoa baby!
I really loved this soup! I made it for my husband for dinner and ate it all week for lunch. Thanks for the great recipe =)
has anyone figured out the nutritional information for this recipes… Ie cals, carbs, protein, etc? I made it and loved it and want to input it into my plate app. Thanks!
Loralee, you can input any recipe into the cronometer website (this can be done with a free account) and it works the nutritional information out for you.
This has been my favorite soup since I got the “Oh She Glows” cookbook. It is so easy to make, delicious and satisfying! I’m going to make it again for dinner tonight. I think I’ll try it with spinach this time. Thanks for the great recipe!
just bought your cookbook and made this. yum
This is wonderful. I subbed the diced tomatoes for fire roasted diced tomatoes because that’s what I had on hand. While neither I nor my husband are vegan. (He is a dedicated meat eater while I am a dedicated soup eater.) he loved it. There are only a handful of meatless meals that he truly enjoys and this is one. I’m a firm believer that soup is always better the next day so I made it up the night before and then when I heated it up on the stove the next day I added the spinach. (I can’t have kale) I’m so happy I came across this recipe!
I made this soup for supper yesterday and it was so flavourful and comforting. Two big thumbs up! :)
I’ve been searching for soup recipes that are Eat to Live friendly and preferably have beans and so I tried this and was amazed by how delicious it was. I’m sad that I’m full. :)
I hate to be a party pooper, but I didn’t like this soup. It was indeed spicy, but overall, it was rather bland… I added lots of liquid smoke, balsamic vinegar and tamari and then it was alright.
Hi Angela,
I love this soup and make it several times a month so there is always a container in my freezer. Do you know what the nutritional breakdown is? I tried to use an online tool, but the numbers seemed a little wacky. Perhaps you know of a tool that works.
I love your site and recipes.
Thanks!
Anna
Tonight, I’m tired and don’t want to cook anything.
I go in the kitchen and pull out the rillette and a slice of bread, put the avocado and mayo next to my toast-in-progress. I look around and think: “I could make a salad if I add a tomato and white beans. But I’m cold, I need something to warm me up. Should I reheat the beans? with what?”
While I start munching on the rilletted bread, I look into my pantry: “oh, red lentils! easy peasy!”
While the water takes its time to reach a boil, I google “what spices with red lentils”?
A few recipes that includes red lentils pop up. That’s not what I was looking for, but I still take a look at it. I check your blog post, because I remember visiting your website several times.
I’ve already started the lentils, so I give up the onion-and-garlic-sauteed-in-oil phase. I just add the spices in the water: cumin, paprika, cayenne, salt.
After a few minutes, I carefully remove half of the lentils (you know, just in case this cooking improv turn out too spicy, salty or disastry, I’d still have this safe half).
As soon as the lentils are almost cooked but not yet fluffy, I add slices of italian tomato and some young baby spinach leaves, plus some tomato paste.
When it’s done, it looks, smells and taste good. Although, something is missing. (In a previous life, I would have add a spoonful of sour cream. But I’ve stopped purchasing this food long ago to avoid binge-eating on it). I’m not sure if it needs more spices or more salt. So I try a bit of both, by adding some salt and some tomato paste. Perfect!
Thank you for the inspiration, Angela!
Looking forward to trying this recipe ’tis the season for soup. And since I have an abundance of three differeint types of kale growing in my garden I always like different ways to use it. Wondering if you can send me the frozen vegan recipes? Would like to try some of the recipes in there too. Great job on keeping me eat healthy!
Of all the soups in your cookbook, this is my go to soup, time and time again. Its my all time FAVE! In fact, I’m making AGAIN tonight :)
Do you think this recipe could be made in a slow cooker? It sounds amazing!
I made a batch of it in a slow cooker. I sautéed the onions and garlic, then put everything into a slow cooker and cooked on low for 4 hours. It turned out great.
Absolutely great recipe—incredibly easy yet incredibly tasty.
I made the soup according to direction and it was good, but I wanted spectacular (there is always one in the crowd…) and decided to blend 2 red peppers from a jar I had opened to make red pepper salad dressing. It added another layer to this already wonderful soup and I’ve been raving about it on FB.
Made this today and LOVE it! Didn’t have red lentils but used brown quite successfully. Perfect on a chilly winter day and I’ll be taking it to the office for lunch this week. :-)
It looks very delicious and tasty. When I found the tomato soup anywhere, I cant wait for other person. i instantly eat the tomato soup. I may just have to switch it up and make this soup instead.
It looks very delicious. Whenever I found the tomato soup anywhere, I can’t wait much and instantly either order from outside or make himself the tomato soup. I love tomato in any recipe.
I make this soup about once a week, and we love it. I add a few carrots and potatoes, increase the amount of kale, and use unsalted broth and tomatoes, because my husband has to watch sodium levels. It is thick and delicious, much like a hearty stew. I also make it in the crockpot. I cook the celery, onion, celery and spices for about an hour and then add the other ingredients, adding the potatoes a few hours later. I highly recommend this delicious dish!
Thanks so much for the comment, Joy – so glad you and your family enjoy the dish, and I’m sure other readers will appreciate the crockpot rundown! :)
Came home at 9:30pm so hungry and there’s was nothing ready to eat. Didn’t feel like crackers and peanut butter today. This soup was quick and delicious. Piece of buttered bread and my tummy feels very happy! Next challenge, how to curb my late night eating, I call it my second supper ?