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.
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)
- 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
||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.