Lentil soup is a classic comfort food that is not only delicious but also incredibly nutritious. This recipe for Lentil Soup with Kale and Carrots takes the classic lentil soup and elevates it with the addition of two nutrient-dense vegetables: kale and carrots. The result is a hearty, flavorful, and satisfying soup that is perfect for a chilly day or a cozy evening at home.
Introduction
Lentils are a type of legume that are packed with protein, fiber, and a variety of essential vitamins and minerals. They are a versatile ingredient that can be used in a variety of dishes, from soups and stews to salads and side dishes. In this recipe, we’ll be using lentils as the base for a nourishing and flavorful soup.
Kale is a superfood that is known for its impressive nutrient profile. It’s rich in vitamins A, C, and K, as well as minerals like calcium, iron, and magnesium. Carrots, on the other hand, are a classic vegetable that are loaded with beta-carotene, a powerful antioxidant that can help support eye health and immune function.
In this blog post, we’ll explore the benefits of lentil soup, the ingredients needed to make this delicious recipe, and step-by-step instructions on how to prepare it. We’ll also provide tips for serving and storing the soup, as well as a conclusion that highlights the overall benefits of this nourishing and comforting dish.
Benefits of Lentil Soup
Packed with Protein
Lentils are an excellent source of plant-based protein, providing around 18 grams of protein per cup. This makes lentil soup a great option for vegetarians and vegans who are looking to incorporate more protein into their diets.
Rich in Fiber
Lentils are also a great source of dietary fiber, with a cup of cooked lentils containing around 16 grams of fiber. Fiber is essential for maintaining a healthy digestive system and can help to promote feelings of fullness and satiety.
Loaded with Vitamins and Minerals
In addition to protein and fiber, lentils are also rich in a variety of essential vitamins and minerals, including:
- Iron: Lentils are an excellent source of iron, which is important for the production of red blood cells and the transport of oxygen throughout the body.
- Folate: Lentils are a great source of folate, a B-vitamin that is essential for healthy cell growth and development.
- Magnesium: Lentils are a good source of magnesium, which plays a crucial role in muscle and nerve function, as well as energy production.
- Potassium: Lentils are a good source of potassium, which is important for maintaining healthy blood pressure and heart function.
Supports Gut Health
The fiber and protein in lentils can also help to promote a healthy gut microbiome. The fiber acts as a prebiotic, feeding the beneficial bacteria in the gut, while the protein can help to support the integrity of the gut lining.
May Improve Heart Health
Studies have shown that incorporating lentils into the diet may help to lower cholesterol levels and reduce the risk of heart disease. This is likely due to the combination of fiber, protein, and other beneficial nutrients found in lentils.
Provides Anti-Inflammatory Benefits
Lentils are also a good source of antioxidants, which can help to reduce inflammation in the body. This can be particularly beneficial for individuals with chronic inflammatory conditions, such as arthritis or autoimmune disorders.
Ingredients Needed
To make this delicious Lentil Soup with Kale and Carrots, you’ll need the following ingredients:
- 1 cup of dry brown or green lentils, rinsed
- 1 onion, diced
- 3 cloves of garlic, minced
- 2 carrots, peeled and diced
- 2 stalks of celery, diced
- 1 bunch of kale, stems removed and leaves chopped
- 4 cups of vegetable or chicken broth
- 1 can (14.5 oz) of diced tomatoes
- 2 tablespoons of olive oil
- 1 teaspoon of dried thyme
- 1 teaspoon of dried oregano
- Salt and pepper to taste
Step-by-Step Instructions on How to Make Lentil Soup with Kale and Carrots
Prepare the Ingredients
- Rinse the lentils in a fine-mesh strainer and set them aside.
- Dice the onion, mince the garlic, peel and dice the carrots, and dice the celery.
- Remove the stems from the kale and chop the leaves into bite-sized pieces.
Sauté the Aromatics
- In a large pot or Dutch oven, heat the olive oil over medium heat.
- Add the diced onion and sauté for 3-5 minutes until translucent.
- Add the minced garlic and sauté for an additional 1-2 minutes, or until fragrant.
Add the Vegetables and Lentils
- Add the diced carrots and celery to the pot and sauté for another 3-5 minutes.
- Add the rinsed lentils to the pot and stir to combine.
- Pour in the vegetable or chicken broth and the can of diced tomatoes (including the juice).
- Add the dried thyme and oregano, and season with salt and pepper to taste.
Simmer the Soup
- Bring the soup to a boil, then reduce the heat to low and let it simmer for 25-30 minutes, or until the lentils are tender.
- Add the chopped kale to the pot and continue to simmer for an additional 5-10 minutes, or until the kale is wilted and tender.
Adjust Seasoning and Serve
- Taste the soup and adjust the seasoning with additional salt and pepper if needed.
- Serve the lentil soup hot, garnished with fresh parsley or a drizzle of olive oil, if desired.
Tips for Serving and Storing
Serving Suggestions
- Serve the lentil soup with a side of crusty bread, such as a whole-grain baguette or rolls, for dipping.
- Top the soup with a dollop of plain Greek yogurt or a sprinkle of grated Parmesan cheese.
- Serve the soup with a fresh green salad for a complete and satisfying meal.
Storing the Soup
- Lentil soup can be stored in an airtight container in the refrigerator for up to 4-5 days.
- The soup can also be frozen for up to 3 months. To freeze, let the soup cool completely, then transfer it to a freezer-safe container or zip-top bag. When ready to serve, thaw the soup in the refrigerator overnight and reheat it on the stove or in the microwave.
- Keep in mind that the kale may become a bit more wilted and tender after being frozen and reheated, but the flavor and texture of the soup will still be delicious.
Conclusion
Lentil Soup with Kale and Carrots is a truly nourishing and comforting dish that is perfect for any time of year. With its impressive nutrient profile, including high amounts of protein, fiber, vitamins, and minerals, this soup is a great choice for those looking to improve their overall health and well-being.
Whether you’re a vegetarian, vegan, or simply looking to incorporate more plant-based meals into your diet, this lentil soup is a fantastic option that is sure to satisfy your taste buds and leave you feeling full and satisfied. So why not give this recipe a try and enjoy the many benefits of this delicious and nutritious soup?
