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’m allergic to tomatoes. Can I just leave out the tomatoes or should I substitute something?
Just made this delicious soup and DAMN it was sooooo good! Added some of the pulp from my green juice to add fiber and green goodness, otherwise followed to a tee. Staple recipe found!
This was FABULOUS. Your spice ratio was amazing and nailed it, in my opinion :) Delicious!
I just have to tell you – this is literally the most WONDERFUL soup I have ever made – and I MAKE soups. Since I found your recipe/blog about a month ago I’ve made this soup like 4 times – not kidding. I bring it work for lunch every day – it never gets old!
Aw thank you Jen!!
Can’t believe I waited so long to try this! I made it last night for dinner and will be making it many more times – it’s just perfect. I used fire-roasted tomatoes, because that’s what I had on hand. Even better the next day!
The best soup!!!!!! Angela, you have an amazing gift….Thank you for creating this recipe, it will now be on the weekly dinner rotation :-)
I wanted to tell you that I have made this soup several times now and it has become my family’s favorite soup of all time. I have a 6 and 8 year old who actually get excited when they smell it simmering after coming home off the bus after school. I never thought I’d get them to eat kale even though we are a vegan/vegetarian family. Everyone should try this recipe! It’s very simple to make but has so much flavor and depth. Not to mention, it is healthy. Thank you,
Hi Christine, I’m so happy to hear that!! Thanks for letting me know. I might have to make some tonight….given this snowy weather.
Delicious!
Hi. I haven’t read through all the comments, so if this has already been asked I apologize. The soup recipe says it yields 5-6 cup servings, yet when I add up the ingredients I can easily get about 8 cup servings. I want to make it this weekend for 18 people at the retreat centre I work at but there has to be a two cup serving for everyone.
This is such a healing soup recepie especially for now here in Australia it is getting cold and people are looking for a real immune helper and sinus flush :) LOL. We made it last night…superb! gotta share this one!
Craig
Was looking for a spicy vegetable soup recipe and remembered this amazing one. I omitted the lentils and just added more vegetables (cure for a cold…). Lovely!
I love this recipe! I’ve made this twice now and yesterday, I substituted anise for celery and used green lentils instead of red split pea. Because I had time, I sauteed the onions and veggies on medium low heat (until all veggies were clear and translucent) and this allowed more juices to come out. I even added a splash of white wine! I then took my chances and used just water (instead of vegetable broth). It was bursting with flavors and sooo delish! Thank you for your website and sharing your recipes!
After finding lentils for the health & protein factor, it’s been hard to make something that’s actually good. This recipe is phenomenal, really glad to see something healthy & delicious. Thanks poster.
Great recipe! Made it on Sunday and it was AMAZING! Thanks for the idea!
I kind of put my own spin on things…I doubled the garlic, tomatoes, and kale. I also subbed out the lentils and instead added a can of garbanzo beans and a can of corn. Delicious!
This was a huge hit at dinner tonight!!! Thanks for the recipe. It will definitely be going the family recipe book!
I’m currently eating this with a side of your detox salad. SO good! I’m starting to eat nutritarian and your recipes are going to make it much more tasty. Thank you!
Just wanted to chime in and say thanks for this recipe and for your site in general! I’m just starting back down the vegetarian route (have done that off and on, but really think it’s better for my health) and am trying to move towards vegan as much as possible as quickly as possible. It’s a bit of a battle b/c I didn’t grow up loving veggies so am still learning. This soup was wonderful though – no problem getting that spinach down! (Oh and btw, your Blueberry-Banana Green Monster smoothie rocks too!)
I am so glad I found this recipe. I made it tonight for my family and it was delicious. I added a potato and some pasta to make it more kid friendly (well — friendly to MY kids anyway!). This one is a keeper! Thank you.
This looks so good and healthy, too. Of all the soups I’ve pinned recently on Pinterest, I think this is the one I’m going to make next!
I’ve got a pot of this soup on, this very minute. It’s the first time, for making this, but, if it tastes anything like it smells, I’ll be making a second pot, soon!