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Why You'll Love This batch cook healthy lentil and kale soup for easy weeknight suppers
- Easy to Make: This recipe is incredibly simple and requires minimal preparation time, making it perfect for busy weeknights.
- Nutritious: The lentils and kale provide a boost of protein, fiber, and vitamins, making it a nutritious and filling option.
- Customizable: You can customize this recipe to suit your tastes by adding your favorite spices, herbs, or vegetables.
- Make-Ahead: This recipe is perfect for meal prep, as it can be made ahead of time and refrigerated or frozen for later use.
- Cost-Effective: This recipe is budget-friendly, as lentils and kale are affordable ingredients that can be found at most grocery stores.
- Freezer-Friendly: This recipe freezes well, making it perfect for meal prep or for storing leftovers for later use.
- Perfect for Weeknights: This recipe is quick and easy to make, making it perfect for busy weeknights when you need a fast and nutritious meal.
- Delicious: This recipe is incredibly flavorful, with the lentils and kale providing a rich and savory taste that's sure to become a favorite.
Ingredient Breakdown
The key ingredients in this recipe are lentils, kale, onions, garlic, and vegetable broth. The lentils provide a boost of protein and fiber, while the kale adds a burst of vitamins and antioxidants. The onions and garlic add a depth of flavor, while the vegetable broth provides moisture and a rich, savory taste. When selecting these ingredients, choose fresh and high-quality options to ensure the best flavor and texture. You can also customize this recipe by adding your favorite spices, herbs, or vegetables to suit your tastes.
How to Make batch cook healthy lentil and kale soup for easy weeknight suppers
Heat 2 tablespoons of olive oil in a large pot over medium heat. Be careful not to burn the oil, as it can quickly become too hot and smoke.
Add 1 chopped onion to the pot and sauté for 5-7 minutes, or until it's translucent and starting to caramelize. Stir occasionally to prevent burning.
Add 3 cloves of minced garlic to the pot and sauté for an additional 1-2 minutes, or until fragrant. Be careful not to burn the garlic, as it can quickly become too dark and bitter.
Add 1 cup of dried green or brown lentils to the pot, along with 4 cups of vegetable broth. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
Add 2 cups of chopped kale to the pot and simmer for an additional 5-10 minutes, or until the kale is tender. Stir occasionally to prevent burning.
Season the soup with salt and pepper to taste, then serve hot. You can customize this recipe by adding your favorite spices, herbs, or vegetables to suit your tastes.
Tips for Perfect Results
Choose fresh and high-quality ingredients to ensure the best flavor and texture. This is especially important for the kale, as it can quickly become bitter and tough if it's old or wilted.
Be careful not to overcook the lentils, as they can quickly become mushy and unappetizing. Check the lentils frequently during the cooking time, and remove them from the heat as soon as they're tender.
Add a splash of lemon juice or vinegar to the soup to balance the flavors and add a burst of brightness. This is especially important if you're using a lot of rich and savory ingredients, as it can help cut through the flavors.
Don't be afraid to experiment with different spices and herbs to add depth and complexity to the soup. Some options include cumin, coriander, and smoked paprika.
Choose a large and heavy pot to cook the soup, as it will help distribute the heat evenly and prevent the ingredients from burning. A Dutch oven or large saucepan is ideal.
Let the soup rest for at least 10-15 minutes before serving, as it will allow the flavors to meld together and the ingredients to settle. This will also help the soup to thicken and become more creamy.
Add some heat to the soup by adding a diced jalapeño or serrano pepper. This will add a spicy kick and help to balance the flavors.
Garnish the soup with some fresh herbs, such as parsley or cilantro, to add a burst of freshness and color. This will also help to balance the flavors and add a bright and refreshing touch.
Common Mistakes to Avoid
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Overcooking the Lentils: Be careful not to overcook the lentils, as they can quickly become mushy and unappetizing. Check the lentils frequently during the cooking time, and remove them from the heat as soon as they're tender.
Fix: If you do overcook the lentils, you can try to salvage the soup by adding some more broth or water to thin it out. However, it's best to start over with fresh lentils to ensure the best texture and flavor.
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Not Using Enough Liquid: Make sure to use enough liquid in the soup, as it can quickly become too thick and dry. Add more broth or water as needed to achieve the right consistency.
Fix: If the soup becomes too thick, you can try adding some more broth or water to thin it out. However, be careful not to add too much, as it can make the soup too watery.
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Not Seasoning Enough: Don't be afraid to season the soup generously, as it can quickly become bland and unappetizing. Add salt, pepper, and other spices as needed to achieve the right flavor.
Fix: If the soup is underseasoned, you can try adding some more salt, pepper, or other spices to taste. However, be careful not to overseason, as it can make the soup too salty or overpowering.
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Not Letting it Rest: Let the soup rest for at least 10-15 minutes before serving, as it will allow the flavors to meld together and the ingredients to settle. This will also help the soup to thicken and become more creamy.
Fix: If you don't let the soup rest, it can become too thin and watery. Try letting it rest for a few minutes, then serving it with some crusty bread or over rice to help soak up the liquid.
Variations & Substitutions
Add some heat to the soup by adding a diced jalapeño or serrano pepper. This will add a spicy kick and help to balance the flavors.
Roast some vegetables, such as carrots, zucchini, and bell peppers, before adding them to the soup. This will add a deep and rich flavor to the soup.
Add some sautéed mushrooms to the soup for a meaty and earthy flavor. This will also add some extra texture and depth to the soup.
Add some canned or fresh tomatoes to the soup for a burst of acidity and flavor. This will also help to balance the richness of the lentils and kale.
Use spinach instead of kale for a milder and more delicate flavor. This will also add some extra nutrients and antioxidants to the soup.
Add some cooked quinoa to the soup for a boost of protein and fiber. This will also help to thicken the soup and make it more filling.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours. Make sure to keep it away from direct sunlight and heat sources.
Store the soup in the refrigerator for up to 5 days. Make sure to cool it to room temperature before refrigerating, and store it in an airtight container.
Store the soup in the freezer for up to 3 months. Make sure to cool it to room temperature before freezing, and store it in an airtight container or freezer bag.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze this soup?
Yes! This soup freezes well, making it perfect for meal prep or for storing leftovers for later use. Simply cool the soup to room temperature, then transfer it to an airtight container or freezer bag and store it in the freezer for up to 3 months.
What type of lentils should I use?
You can use either green or brown lentils for this recipe. Green lentils are slightly sweeter and more delicate, while brown lentils are earthier and more robust. Both types will work well, so choose the one that you prefer.
Can I add other ingredients to this soup?
Yes! This soup is incredibly versatile, and you can add a variety of ingredients to suit your tastes. Some options include diced vegetables, cooked meats, or spices and herbs. Feel free to experiment and find the combination that you enjoy the most.
Is this soup gluten-free?
Yes! This soup is gluten-free, making it a great option for those with dietary restrictions. Just be sure to check the ingredients of the vegetable broth and any other additions to ensure that they are gluten-free.
Can I make this soup in a slow cooker?
Yes! This soup can be made in a slow cooker, making it a great option for busy days. Simply sauté the onions and garlic, then add all of the ingredients to the slow cooker and cook on low for 6-8 hours.
How do I reheat this soup?
You can reheat this soup in a variety of ways, including on the stovetop, in the microwave, or in the oven. Simply heat it until it's hot and steaming, then serve. You can also add some extra liquid if the soup has thickened too much during storage.
Can I serve this soup with other dishes?
Yes! This soup is a great accompaniment to a variety of dishes, including salads, sandwiches, and main courses. You can also serve it as a starter or side dish, or use it as a base for other soups and stews.
batch cook healthy lentil and kale soup for easy weeknight suppers
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 stalks celery, chopped
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Sauté the Onion and Garlic. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 2: Add the Carrots and Celery. Add the chopped carrots and celery to the pot and cook for 5 minutes, until they begin to soften.
- Step 3: Add the Lentils, Broth, and Tomatoes. Add the rinsed lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper to the pot. Stir to combine, then bring the mixture to a boil.
- Step 4: Simmer the Soup. Reduce the heat to low and simmer the soup, covered, for 20-25 minutes, or until the lentils are tender.
- Step 5: Add the Kale. Stir in the chopped kale and continue to simmer the soup, covered, for an additional 5-10 minutes, or until the kale is tender.
- Step 6: Serve and Enjoy. Serve the soup hot, garnished with your choice of toppings, such as a dollop of yogurt or a sprinkle of chopped fresh herbs.
Recipe Notes
- Storage tip: Let the soup cool, then transfer it to an airtight container and refrigerate for up to 3 days or freeze for up to 2 months.
- Make ahead: The soup can be made up to a day in advance and refrigerated overnight, then reheated before serving.
- Substitution: You can substitute the kale with other leafy greens, such as spinach or collard greens, if desired.
- Pro tip: For an extra boost of flavor, add a squeeze of fresh lemon juice to the soup just before serving.
