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Aegean Lentil–Kale Soup Recipe

Aegean Lentil–Kale Soup Recipe
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★★★★★

4.9 from 30 reviews

This Aegean Lentil–Kale Soup is a hearty, nutritious, and flavorful dish inspired by Mediterranean flavors. It combines tender lentils, nutrient-rich kale, aromatic spices, and bright lemon juice for a comforting meal perfect for any season. With simple ingredients and easy steps, this soup is ideal for a wholesome lunch or dinner that caters to a vegetarian and low-fat diet.

Ingredients

Scale

Vegetables and Aromatics

  • 1 medium yellow onion, small diced
  • 2 medium carrots, small diced
  • 2 celery ribs, small diced
  • 4 garlic cloves, minced
  • 4 large kale leaves, stems removed, leaves thinly sliced
  • 1 large lemon, juiced (about 3 tablespoons) plus extra wedges for serving
  • 2 tablespoons chopped flat-leaf parsley (optional)

Spices and Seasonings

  • 1 tablespoon tomato paste (no-salt-added if available)
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon ground coriander
  • ½ teaspoon smoked paprika (sweet or mild)
  • 1 bay leaf
  • ½ teaspoon fine sea salt plus freshly ground black pepper to taste
  • Pinch Aleppo pepper (optional)

Pantry and Liquids

  • 3 tablespoons extra-virgin olive oil (divided: 1 tbsp for sauté, 2 tbsp to finish)
  • 1 28-ounce can no-salt-added fire-roasted diced tomatoes
  • 7 cups no-salt-added vegetable broth
  • 1¼ cups dry brown or green lentils, rinsed

Instructions

  1. Warm & Soften: Heat 1 tablespoon olive oil in a Dutch oven over medium heat. Add the diced onion, carrots, and celery along with a pinch of salt and pepper. Cook while stirring until the onion becomes translucent and the vegetables soften slightly, about 6 to 7 minutes. If the pot looks dry, add a splash of water instead of more oil to prevent sticking.
  2. Toast & Bloom: Stir in the tomato paste and minced garlic; cook until the tomato paste deepens in color and becomes fragrant, roughly 1 minute. Sprinkle in the ground cumin, dried oregano, ground coriander, smoked paprika, and add the bay leaf. Toast the spices until aromatic, 60 to 90 seconds, stirring frequently to avoid burning.
  3. Deglaze: Pour in a small splash of vegetable broth to the pot and scrape up any browned bits from the bottom to incorporate all the flavors.
  4. Simmer to Tender: Add the remaining vegetable broth, canned fire-roasted diced tomatoes (with juices), and rinsed lentils. Bring the mixture to a gentle simmer, then reduce the heat to low and partially cover the pot. Let it cook, stirring once or twice, until the lentils are tender but still hold their shape, about 22 to 25 minutes.
  5. Spot-Blend for Body: Remove and discard the bay leaf. Using an immersion blender, blend a small section of the soup for 5 to 10 seconds. This will thicken the soup slightly while keeping most lentils intact, adding a creamy texture without pureeing completely.
  6. Green Finish: Stir in the sliced kale leaves and continue to simmer until the kale is just wilted and bright green, about 2 to 3 minutes. Remove the pot from heat and stir in the fresh lemon juice. Taste and adjust seasoning with black pepper and an additional pinch of salt if necessary.
  7. Serve: Ladle about 1½ cups of soup into bowls. Drizzle the remaining 2 tablespoons of olive oil evenly over each portion. Garnish with chopped flat-leaf parsley and a tiny pinch of Aleppo pepper if desired. Serve warm with lemon wedges on the side for extra brightness.

Notes

  • Use no-salt-added or low-sodium broth and tomatoes to control sodium content.
  • The lemon juice brightens the soup and balances the earthiness of the lentils and kale.
  • For a spicier kick, increase the Aleppo pepper or add crushed red pepper flakes.
  • This soup stores well in the refrigerator for up to 4 days and freezes beautifully for up to 3 months.
  • Use an immersion blender carefully to avoid over-pureeing; you want to maintain texture.
  • Substitute kale with Swiss chard or spinach if preferred, adjusting cooking time accordingly.

Nutrition

Keywords: Aegean lentil soup, kale soup recipe, Mediterranean lentil soup, healthy lentil soup, vegetarian soup, kale recipes, easy soup recipes

Find it online: https://www.sanacooks.com/aegean-lentilkale-soup-recipe/