- Sauté the Aromatics
Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook for 5–7 minutes until the onions are translucent and soft.
- Add Spices
Add the minced garlic, grated ginger, turmeric, and cumin. Stir constantly for 1 minute until fragrant. This "blooms" the spices and releases their natural oils.
- Add Lentils and Liquid
Pour in the diced tomatoes (juices and all), the rinsed lentils, and the vegetable broth (stock). Give it a good stir.
- Simmer
Increase the heat to bring the soup to a boil. Once boiling, reduce heat to low, cover partially with a lid, and simmer for 25–30 minutes.Check: The soup is ready when the lentils are tender but not mushy.
- The "Green" Finish
Stir in the chopped kale (simmer for 3 mins) or spinach (simmer for 1 min). Remove the pot from the heat. Stir in the fresh lemon juice. Taste and add salt and black pepper as needed.
- Serve
Ladle into bowls and top with fresh parsley or cilantro (coriander).
- Calories:290 kcal
- Protein:14 g
- Carbohydrates:42 g
- Fiber:15 g
- Fat:5 g
- Vitamin A & C: High:
Introduction
Ingredient Substitutions (US & Europe)
- Green Lentils:
- Puy Lentils / French Lentils: These hold their shape better and are excellent for salads, but work great here too.
- Brown Lentils: Softer, will make the soup thicker.
- Avoid: Red lentils (they turn to mush/puree).
- Kale:
- Swap for Swiss Chard or Baby Spinach.
- Frozen: You can use frozen spinach; just add it directly to the hot pot.
- Vegetable Broth:
- If you aren’t strictly vegan, Chicken Broth/Stock adds a different layer of flavor.
Variations to Try
- Spicy Kick: Add ½ tsp of Red Pepper Flakes (Chilli Flakes) with the garlic for a metabolism boost.
- Protein Power: Add a can of Chickpeas (Garbanzo beans) rinsed and drained, for extra texture.
- Mediterranean Style: Stir in a tablespoon of pesto (dairy-free if needed) just before serving.
Storage & Freezing
- Fridge: This soup tastes even better the next day! Store in an airtight container for up to 5 days.
- Freezer: This is a perfect freezer meal. Let it cool completely, then freeze in portions for up to 3 months.
- Reheating: If the soup has thickened in the fridge (lentils soak up liquid), add a splash of water or stock when reheating on the stove or microwave.
Do I need to soak the lentils overnight?
No! Unlike beans, lentils do not require soaking. Just a quick rinse is enough, and they cook in about 25–30 minutes.
Can I make this in a Slow Cooker / Crockpot?
Yes. Dump all ingredients (except the greens and lemon) into the slow cooker. Cook on Low for 7–8 hours or High for 3–4 hours. Stir in the kale and lemon in the last 20 minutes.
Is this soup Keto-friendly?
Lentils are higher in carbs, so they are not strict Keto. However, they are “slow carbs” with high fiber, making them excellent for blood sugar management and general weight loss diets.
