Aegean Lentil–Kale Soup
A tomato-laced lentil soup with carrot, celery, and ribbons of kale—brightened with lemon and finished with a silky extra-virgin olive oil drizzle. Comforting, plant-forward, and fully aligned with Mediterranean Diet principles.
Servings 6
Calories 275kcal
Equipment
- 5–6 quart Dutch oven or heavy soup pot with lid
- Wooden spoon
- Immersion blender
Ingredients
- 3 tablespoons extra-virgin olive oil divided (1 tbsp for sauté, 2 tbsp to finish)
- 1 medium yellow onion small diced
- 2 medium carrots small diced
- 2 celery ribs small diced
- 1 tablespoon tomato paste no-salt-added, if available
- 4 garlic cloves minced
- 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
- 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
- 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
- Pinch Aleppo pepper optional
Instructions
- Warm & Soften : Heat 1 tablespoon olive oil in a Dutch oven over medium heat. Add onion, carrots, and celery with a pinch of salt and pepper. Cook, stirring, until the onion turns translucent and the vegetables soften slightly, 6 to 7 minutes. If the pot looks dry, add a splash of water instead of more oil.
- Toast & Bloom : Stir in tomato paste and garlic; cook until the paste deepens in color, 1 minute. Sprinkle in cumin, oregano, coriander, smoked paprika, and add the bay leaf. Toast the spices until aromatic, 60 to 90 seconds.
- Deglaze : Pour in a small splash of broth and scrape up any browned bits.
- Simmer to Tender : Add the remaining broth, diced tomatoes, and lentils. Bring to a simmer, then reduce heat to low and partially cover. Cook, stirring once or twice, until the lentils are tender but still hold their shape, 22 to 25 minutes.
- Spot-Blend for Body : Remove the bay leaf. Using an immersion blender, blend in one corner of the pot for 5 to 10 seconds to slightly thicken while keeping most lentils intact.
- Green Finish : Stir in the kale and simmer until just wilted and bright, 2 to 3 minutes. Off the heat, add lemon juice. Taste and season with black pepper and a small additional pinch of salt only if needed.
- Serve : Ladle about 1½ cups into bowls. Drizzle the remaining 2 tablespoons olive oil evenly over portions, then finish with parsley and a tiny pinch of Aleppo pepper, if using. Serve with lemon wedges.
Notes
Nutrition Facts
Per serving: about 1½ cups- Calories: 275
- Total Fat: 8.0 g
- Saturated Fat: 1.1 g
- Carbohydrates: 39.2 g
- Dietary Fiber: 16.3 g
- Total Sugars: 8.0 g
- Added Sugars: 0 g
- Protein: 13.7 g
- Sodium: 264 mg