An overhead shot of two bowl of lentil and kale soup garnished with parmesan cheese and surrounded by a baguette, kale, lentils, cheese grater and wedge of parmesan.
5 from 1 vote

Spicy Lentil Soup with Kale

This spicy lentil soup with kale is a hearty, delicious and budget friendly lentil soup recipe.  Plus, it's made in one pot for easy clean up!  It's like a little bowl of goodness for your tummy.
Course Lunch, Main Course, Soup
Cuisine American, Canadian
Keyword lentil soup, vegetarian soup, easy lunch recipe, soup with kale
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 people
Calories 189kcal
Author Dawn - Girl Heart Food


  • 1 tbsp olive oil
  • 1 onion -chopped
  • 3 cloves garlic -minced
  • 1-2 red thai chili peppers -minced (or to taste)
  • 2 carrots -chopped, cut into 1/4 inch pieces
  • 2 stalks celery -chopped, cut into 1/4 inch pieces
  • 3/4 tsp dried herbs -mixture of oregano & thyme
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 8 cups unsalted vegetable stock
  • 796 ml can whole tomatoes -blitzed with immersion blender
  • 1/2 cup red lentils -rinsed & picked over
  • 6 cups kale -leaves removed from steams & chopped int bite-sized pieces
  • 1 tbsp balsamic vinegar -or apple cider vinegar
  • 1/3 cup parmesan cheese -grated (garnish, optional)


  • In a 5-6 quart dutch oven on medium heat add olive oil and sauté onion for about 5 minutes, until translucent.
  • Add garlic & chili peppers and cook about 1 minute.
  • Next, add carrots, celery, herbs, salt and pepper and cook about 5 minutes. 
  • Add stock, can of tomatoes & lentils, bring to a medium simmer and cook, covered, for 5 minutes. Next, add kale and cook for about 5-8 minutes. 
  • Stir in balsamic vinegar.
  • Portion and garnish with parmesan cheese, if using.  Enjoy!
Tried this recipe? That's awesome!Mention @dawn.girlheartfood or tag #girlheartfood

Nutrition (estimate only)

Calories: 189kcal | Carbohydrates: 29g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 718mg | Potassium: 854mg | Fiber: 7g | Sugar: 8g | Vitamin A: 11040IU | Vitamin C: 96.9mg | Calcium: 238mg | Iron: 3.8mg
Nutrition Facts
Spicy Lentil Soup with Kale
Amount Per Serving
Calories 189 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 3mg1%
Sodium 718mg31%
Potassium 854mg24%
Carbohydrates 29g10%
Fiber 7g29%
Sugar 8g9%
Protein 10g20%
Vitamin A 11040IU221%
Vitamin C 96.9mg117%
Calcium 238mg24%
Iron 3.8mg21%
* Nutrition estimate only. Percent Daily Values are based on a 2000 calorie diet.