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 just made this tonight for dinner after seeing your blog for the first time. It was DELICIOUS! I’m definitely going to have to try more of your recipes! Thanks! :)
Made it – LOVE IT! The spice combo is awesome. Added diced carrots, mixed lentils, white beans, a 28oz can of diced tomatoes and addition broth. So glad I made a large pot. Made enough to fill 5 large mason jars – once you complete the canning process you have delicious soup whenever you feel like.
Hi ConnieO,
I’ve never canned anything. How long will it last and do you have to add anything additional to it?
I made this last night and loved it! It will be a def in my dinner rotation.
I made this dish on last night. I made a few edits, since the store was out of cumin and coriander. I added Morton’s Nature’s Seasoning. I also added mushrooms to the dish and grilled chicken. I love this recipe.
I want to try replacing the lentils with quinoa. Would you suggest I use an equal exchange (1 cup) of quinoa?
Made it last night – SO delicious! You’re always right on the mark!
I’m leaning into a more plant based diet and thanks to your recipes, its been easy and delicious! I made this today and my husband and two sons cleaned their bowls and got seconds before I even mentioned it was vegan!
Oh by the beard of Zeus, this is amazing. I JUST took it off the stove 4 mins ago, and have already burnt my tongue TWICE. I had to do some subs as for some reason there seems to be a lentil crisis in my ‘hood. I used a cup of millet instead (donated by my bird, Timmy) (begrudgingly) and I also used 4 wee potatoes as I am Irish and I was feeling cliche. It tastes like a crazy yummy stew of happiness. In fact, I’m shoveling food in my gob as I type this.
This was good. I added a few pinches of ground ginger after reading another recipe. I only had regular paprika. I’m sure the smokey version would have added the bit of depth I was looking for. I’ll make this again, with a few modifications. Overall it was good spicy lentil soup base. Thanks for sharing.
I just made this, and it is awesome. I am not usually a soup person, but LOVE this! Kudos again!!
Loved the soup! Amazing flavor. Can you please share where you found the turquoise soup bowls? :)
I made this for dinner last night and everyone loved it! My boyfriend said it’s in his top 5 favorite soups now. I used some leeks I had in the fridge instead of onion, and threw in a can of chickpeas because I only had a half cup of red lentils. It was just fabulous! Thanks!
my new favorite soup! I added a spoonful of cream from a can of coconut milk. YUMMMMM!
I scrolled through your recipes and found this! I made it today! It’s so delicious and filling! I made a few adaptions to use what I had on hand! So funny, I bought red lentils just the other day and was needing a way to use them. I made some homemade croutons to go on top! YUM! :) Thank you!
Made this tonight. Loved it! I added some diced potato as well.
This looks amazing! This is definitely next on my list of kale recipes to try.
I’ve just gotten back into blogging, so bear with me.. but I would love it if you checked out my kale soup recipe :) http://www.sundaynightgourmet.org/2013/02/02/4-ingredient-superfood-soup-delicious-yam-kale-soup/
Cheers :) x
Thank you for this, it was DELISH! xo
I made this 2 nights ago and it was DELICIOUS. We actually had a “cold-ish” night here in Hawaii and this really hit the spot. The spices are great and it so easy to make. I will certainly be making this again. Thank you for this recipe :)
I assume this soup will keep in the fridge for a few days but does it freeze well? Would it be better to store it without the kale and just add that in when heating up? Sounds delicious! Can’t wait to try it :)
I’m obsessed with this soup recipe. Delicious!!!!