Easy Curry Lentil Soup with Kale
A simple weeknight favourite this easy lentil soup is a great source of plant-based protein and iron. This recipe freezes well and makes convenient lunches for those busy work weeks. Try it blended and no one will even know there are lentils in there.
Servings: 4
Calories: 290kcal
Ingredients
- 1 tbsp olive oil
- 1 onion diced
- 2 cloves garlic minced
- 1 tbsp ginger minced
- 1 tbsp garam masala* ground
- 1 tsp turmeric ground
- 1 tsp cumin ground
- 4 carrots diced
- 28 oz can diced tomatoes in juice
- 5 cups vegetable stock** organic
- 1 1/2 cup red lentils dry
- 1 medium zucchini chopped (~2 cups)
- 2 cups kale de-stemmed and roughly chopped
- 1 tsp chili flakes optional
- 1/4 tsp sea salt
- 1/4 tsp black pepper ground
To Serve
- 1 lemon
- plain yogurt optional
- cilantro or parsley chopped
Instructions
- Heat a medium saucepan over medium heat and add onions sauteing until translucent, usually around 3-5 minutes. Add carrot and continue to cook for another 5 minutes or until tender.
- Add the garlic, ginger, garam masala, turmeric and cumin and saute until fragrant, usually around 30 seconds.
- Next add the canned tomatoes, stock, and red lentils. Bring to a boil, then reduce heat to a simmer for about 8 minutes, then add the chopped zucchini. Simmer for an additional 10 minutes or until lentils are tender and have broken apart and the zucchini is cooked.
- Add kale and turn off the heat. The kale does not have to cook, just wilt. Taste the soup and add salt and pepper as necessary and add chilli if using. Remove from heat.
- To serve squeeze lemon juice over individual servings of soup, and top with a dollop of plain yogurt, and chopped cilantro or parsley.
Notes
*Garam masala can be found in the spice section of some grocery stores, or in Indian specialty stores and is a combination of spices which may include cloves, cardamom, cinnamon, bay, black pepper, star anise, dried chilies, coriander and cumin. If you cannot find it, curry powder can be substituted.
**Homemade stock is best, otherwise look for a good quality one with no added MSG.
Make it vegan: Omit plain yogurt.
Add more protein: Add a drained can of chickpeas along with the kale.
Boost the vegetables: Add 2 cups of chopped mushrooms 5 minutes before adding the kale
**Homemade stock is best, otherwise look for a good quality one with no added MSG.
Make it vegan: Omit plain yogurt.
Add more protein: Add a drained can of chickpeas along with the kale.
Boost the vegetables: Add 2 cups of chopped mushrooms 5 minutes before adding the kale
Nutrition
Calories: 290kcal | Carbohydrates: 46g | Protein: 19.1g | Fat: 4.5g | Saturated Fat: 0.8g | Sodium: 507mg | Potassium: 1144mg | Fiber: 8.6g | Sugar: 4.5g | Vitamin C: 37.1mg | Calcium: 1120mg | Iron: 1mg