Deficit-Reducing Lentil & Kale Soup

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-07 · Updated 2026-04-07

A hearty, nutrient-packed soup that uses pantry staples to create a satisfying meal without breaking the bank. This vegetarian-inspired soups (vegetarian) ready in about 50 minutes pairs rinsed dried green lentils, vegetable broth, stems removed and chopped kale for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup, rinsed dried green lentils
• 4 cups vegetable broth
• 3 cups, stems removed and chopped kale
• 1 medium, finely diced onion
• 1 medium, grated carrot
• 2 stalks, diced celery
• 3, minced garlic cloves
• 1 tsp dried thyme
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Instructions

1. Step 1: Heat olive oil in a large pot over medium heat. Add onion, carrot, and celery; cook for 5 minutes until softened but not browned.
2. Step 2: Stir in minced garlic and dried thyme, cooking for 1 minute until fragrant.
3. Step 3: Add rinsed lentils, vegetable broth, 1/2 tsp sea salt, and 1/4 tsp black pepper. Bring to a gentle boil, then reduce heat to low and simmer uncovered for 25 minutes.
4. Step 4: Stir in kale and simmer for 5 more minutes until kale is tender but still vibrant green.
5. Step 5: Remove from heat, stir in lemon juice, and adjust seasoning with additional salt and pepper if needed.