CREAMY RED LENTIL AND KALE SOUP

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I’ve been making this Creamy Red Lentil and Kale Soup for a while now, and it’s taken me a long time to get it to where I could finally say…perfect!

Normally when I make it, it has a broth-type of gravy and it was “ok” and everyone ate it, but I just wasn’t feeling it.

It needed something else to make it creamy and give it some depth.

So I added a can of full fat coconut milk and it transformed it into a creamy, bisque-type soup.

And it was perfect.

It gives it just a tiny hint of coconut flavor and a beautiful light orange color that is only intensified after adding the kale.

And the best part of all is that it’s a one-pot meal and can be ready in around 30 minutes or so.

This is also a very budget-friendly meal because you can buy organic red lentils right under $4.00 a pound, organic vegetable broth around 0.13 cents/ounce, canned organic coconut milk around 0.18 cents/ounce and you probably have everything else on hand to make it.

5 Fast Facts About Red Lentils:*

  • excellent source of fiber – 1 cup contains 15 g
  • helps to stabilize blood sugar
  • excellent source of vegan protein – 1 cup contains 18 g
  • high in folate, vitamin A, potassium and magnesium
  • good source of iron and anti-oxidants

5 Fast Facts About Onions:*

  • rich source of sulfur compounds
  • excellent for cardiovascular health
  • inhibits bone loss in women
  • reduced blood pressure
  • lowers blood cholesterol levels

5 Fast Facts About Tomatoes:*

  • contains lycopenes which are cancer fighting agents
  • high in beta-carotene
  • excellent anti-oxidant
  • high in vitamin A and K
  • high in chromium which helps control blood sugar levels

5 Fast Facts About Kale:*

  • high in iron
  • excellent for detoxification
  • contains powerful anti-oxidants
  • high in calcium
  • contains anti-inflammatory benefits

5 Fast Facts About Pink Himalayan Salt:*

  • contains 84 minerals
  • unrefined, unprocessed, raw
  • promotes stable pH balance in cells
  • controls water levels in the body
  • aids digestion and facilitates better nutrient absorption

*These statements have not been evaluated by Food and Drug Administration.  This information is not intended to diagnose, treat, cure or prevent any disease.

Organic Red Lentil Recipes | The Healthy Family and Home

Creamy Red Lentil and Kale Soup - Clean Eating, Vegan, Gluten-Free, Dairy-Free | The Healthy Family and Home

Creamy Red Lentil and Kale Soup - Clean Eating, Vegan, Gluten-Free, Dairy-Free | The Healthy Family and Home

Creamy Red Lentil and Kale Soup - Clean Eating, Vegan, Gluten-Free, Dairy-Free | The Healthy Family and Home

Creamy Red Lentil and Kale Soup - Clean Eating, Vegan, Gluten-Free, Dairy-Free | The Healthy Family and Home

Tip #1:  I used roma tomatoes, but any type of tomato (approximately 2 cups) would be fine.  For the tomato sauce, I like to use the kind in a jar to avoid the BPA lined cans/tomato acid issue.

Tip #2:  Make sure you use a can of “full-fat” coconut milk because that is what will make it extra creamy.  I don’t think boxed or homemade coconut milk would give it the same texture.

Tip #3:  Feel free to adjust the amount of cumin, pink himalayan salt and cayenne pepper to your taste.

Tip #4:  I’ve used both curly kale and lacinato kale and both work fine.

Tip #5:  This recipe will make approximately 4 servings.

CREAMY RED LENTIL AND KALE SOUP (VEGAN, GLUTEN-FREE, DAIRY-FREE)

INGREDIENTS
  • 1 1/2 cup organic red lentils (uncooked)
  • 2 3/4 cups organic vegetable broth
  • 1 can organic full-fat coconut milk (13.5 ounce can)
  • 3 Small organic roma tomatoes (diced)
  • 1/2 Large organic onion (diced)
  • 1 cup organic kale (chopped)
  • 2 tablespoons organic tomato sauce
  • 1 1/2 teaspoon organic ground cumin powder
  • 1 teaspoon pink himalayan salt
  • 1 – 2 pinch organic cayenne pepper

DIRECTIONS

Step 1 Prepare veggies: dice onions and tomatoes and chop kale into small pieces.

Put all ingredients (EXCEPT: chopped kale and coconut milk) into a medium-sized pot, stir well and bring to a boil.

Reduce heat to simmer (low/medium) and cover and cook for 30 – 40 minutes (or until the lentils are soft), stirring occasionally.

Remove from heat, add the chopped kale and coconut milk, stir well.

Add additional vegetable broth/pink himalayan salt/seasonings, if needed.

Enjoy!

Source: thehealthyfamilyandhome

Comments

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