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Why You'll Love This high protein lentil and kale soup with roasted root vegetables and herbs
- High in Protein: This soup is made with lentils, which are a great source of protein and fiber.
- Packed with Vitamins and Antioxidants: The addition of kale and other vegetables makes this soup a nutrient-dense meal option.
- Customizable: You can add your favorite spices or herbs to make this soup your own.
- Easy to Make: This soup is simple to prepare and can be made in under an hour.
- Freezer-Friendly: You can freeze this soup for up to 3 months, making it a great meal prep option.
- Comforting and Delicious: This soup is perfect for a cold winter's day, and it's sure to become a family favorite.
- Vegetarian and Vegan Option: This soup is vegetarian and can be made vegan by substituting the chicken broth with a vegan broth.
- Affordable: This soup is made with affordable ingredients, making it a great option for anyone on a budget.
Ingredient Breakdown
The key ingredients in this soup are lentils, kale, carrots, celery, and herbs like thyme and rosemary. The lentils provide a boost of protein and fiber, while the kale adds a burst of vitamins and antioxidants. The carrots and celery add a sweet and earthy flavor, while the herbs provide a fragrant and savory note. When selecting these ingredients, look for fresh and organic options whenever possible. You can also substitute the kale with other leafy greens like spinach or collard greens.
How to Make high protein lentil and kale soup with roasted root vegetables and herbs
Preheat the oven to 425°F (220°C). This will be used to roast the root vegetables.
Chop the carrots, celery, and onions into bite-sized pieces. This will help them roast evenly in the oven.
Toss the chopped vegetables with olive oil, salt, and pepper, and spread them out on a baking sheet. Roast in the preheated oven for 20-25 minutes, or until they're tender and lightly browned.
In a large pot, heat some olive oil over medium heat. Add the chopped onions and cook until they're translucent, about 5 minutes. Add the minced garlic and cook for another minute, until fragrant.
Add the lentils, chicken or vegetable broth, and diced tomatoes to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
Stir in the chopped kale and cook until it's wilted, about 2-3 minutes. Add the chopped fresh herbs, such as thyme and rosemary, and season with salt and pepper to taste.
Use an immersion blender to puree the soup until it's smooth, or leave it chunky if you prefer. Taste and adjust the seasoning as needed.
Ladle the soup into bowls and serve hot, garnished with additional fresh herbs if desired. You can also serve with a side of crusty bread or a green salad for a filling and satisfying meal.
Tips for Perfect Results
The quality of your ingredients can make a big difference in the flavor and texture of your soup. Choose fresh and organic options whenever possible.
Lentils can become mushy and unappetizing if they're overcooked. Cook them until they're tender, but still retain some texture.
Adding the kale too early can cause it to become overcooked and lose its nutrients. Add it towards the end of cooking time, so it retains its texture and flavor.
Feel free to experiment with different herbs and spices to find the combination that you enjoy the most. You can also add other ingredients, such as diced bell peppers or chopped mushrooms, to add more flavor and texture.
This soup is perfect for meal prep, as it can be made in large batches and refrigerated or frozen for later use. Simply reheat and serve when you need a quick and easy meal.
Serving the soup with crusty bread or a green salad can add more texture and flavor to the meal. You can also serve it with a side of roasted vegetables or a simple green salad for a filling and satisfying meal.
This soup can be frozen for up to 3 months, making it a great option for meal prep or for when you need a quick and easy meal. Simply thaw and reheat when you're ready to serve.
If you like a little heat in your soup, you can add some diced jalapenos or red pepper flakes to give it a spicy kick.
Common Mistakes to Avoid
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Overcooking the Lentils:
Fix: Cook the lentils until they're tender, but still retain some texture. Check the package instructions for specific cooking times.
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Not Adding Enough Liquid:
Fix: Make sure to add enough liquid to the pot, as the lentils will absorb a lot of it during cooking. You can always add more liquid if the soup becomes too thick.
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Not Seasoning Enough:
Fix: Don't be afraid to add more salt, pepper, and other seasonings to taste. You can always adjust the seasoning to your liking.
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Not Using Fresh Ingredients:
Fix: Choose fresh and organic ingredients whenever possible. This will make a big difference in the flavor and texture of your soup.
Variations & Substitutions
Add some diced jalapenos or red pepper flakes to give the soup a spicy kick.
Substitute the chicken broth with a vegan broth and use vegan-friendly seasonings.
Use gluten-free broth and be mindful of any gluten-containing ingredients.
Use low-sodium broth and seasonings to reduce the sodium content of the soup.
Add some smoked paprika or liquid smoke to give the soup a smoky flavor.
Add some coconut cream or heavy cream to give the soup a creamy texture.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours. After that, it's best to refrigerate or freeze it.
The soup can be stored in the refrigerator for up to 5 days. Reheat it gently over low heat, adding more liquid if needed.
The soup can be frozen for up to 3 months. Thaw it overnight in the refrigerator and reheat it gently over low heat, adding more liquid if needed.
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, you can freeze this soup for up to 3 months. Simply thaw it overnight in the refrigerator and reheat it gently over low heat, adding more liquid if needed.
Is this soup gluten-free?
Yes, this soup is gluten-free, but be mindful of the type of broth you use. Some broths may contain gluten, so make sure to choose a gluten-free option.
Can I use canned lentils?
While canned lentils can be convenient, they're often high in sodium and may not have the same texture as cooked lentils. If you do choose to use canned lentils, rinse them well and drain excess liquid before adding them to the soup.
Can I add other vegetables to the soup?
Absolutely! This soup is a great base for adding other vegetables, such as diced bell peppers, chopped mushrooms, or sliced zucchini. Feel free to experiment and find the combination that you enjoy the most.
Is this soup suitable for a vegan diet?
While this soup is vegetarian, it's not necessarily vegan. However, you can easily make it vegan by substituting the chicken broth with a vegan broth and using vegan-friendly seasonings.
Can I make this soup in a slow cooker?
Yes, you can make this soup in a slow cooker. Simply brown the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
Can I serve this soup as a main course?
Yes, this soup can be served as a main course, especially if you add some crusty bread or a side salad. It's also a great option for a light and satisfying lunch or dinner.
high protein lentil and kale soup with roasted root vegetables and herbs
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups water or vegetable broth
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 medium parsnips, peeled and chopped
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Roast the root vegetables. Preheat the oven to 425°F (220°C). Toss the chopped carrots and parsnips with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast in the oven for 20-25 minutes, or until tender and lightly browned.
- Step 2: Sauté the onion and garlic. In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and lightly browned, about 8-10 minutes. Add the minced garlic and cook for 1 minute, stirring constantly.
- Step 3: Add the lentils and water. Add the rinsed lentils, water or vegetable broth, and dried thyme to the pot. Bring to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 4: Add the kale and roasted root vegetables. Stir in the chopped kale and roasted carrots and parsnips. Cook, covered, until the kale has wilted, about 5 minutes.
- Step 5: Season and serve. Season the soup with salt and pepper to taste. Serve hot, garnished with additional thyme if desired.
- Step 6: Store leftovers. Let the soup cool, then refrigerate or freeze for later use. Reheat gently over low heat, adding more water or broth if needed to achieve the desired consistency.
Recipe Notes
- To make this recipe ahead, roast the root vegetables and cook the lentils up to a day in advance. Store in separate containers in the refrigerator, then combine and reheat when ready to serve.
- For an extra boost of protein, add 1/2 cup of cooked chickpeas or cannellini beans to the soup along with the kale and roasted root vegetables.
- If using vegetable broth, choose a low-sodium option to control the salt content of the soup.
- To make this recipe vegan, omit the honey (if using) and choose a vegan-friendly broth.
