Nutritious Lentil, Carrot, and Kale Soup Recipe

Nutritious Lentil, Carrot, and Kale Soup Recipe

  • Makes: 8-10 Servings
  • Ready In: 1 hr 15 mins
  • Prep Time: 10 mins
  • Cook Time: 1 hr 5 mins

You can serve this with a side of grilled cheese since lentils aren’t usually the first thing kids crave for dinner. Use Ezekiel bread, a good organic butter, and raw cheddar. It will be the perfect accompaniment to this creamy, nutrient dense soup.

    Nutritional Information (per serving)

  • Calories: 267
  • Fat: 9g
  • Protein: 14g
  • Sodium: 1032mg
  • Carbohydrates: 31g
  • Fiber: 6g
  • Sugar: 6g


  1. 4 tablespoons unsalted butter
    1 large leek, chopped
    3 large carrots, cut into 1/2-inch thick slices
    10 cups chicken stock (homemade preferred)
    1/4 cup red wine (optional)
    1 (28-ounce) can crushed tomatoes (I prefer Muir Glen)
    2 1/2 cups French lentils
    2 teaspoons coarse sea salt
    1 bunch of kale, chopped into bite-size pieces
    juice of half a lemon

    1/2 cup crème fraiche or sour cream
    dill, for garnishing


    1. Melt butter in a large stock pot over medium heat.
    2. Stir in leeks and carrots.
    3. Cover pot, turn heat to low and let vegetables sweat for 20 minutes.
    4. Remove lid and add chicken stock, wine (if using), crushed tomatoes, and lentils.
    5. Bring to a boil and then lower heat and simmer for about 45 minutes or until lentils are soft.
    6. Using a ladle transfer about 4 cups of soup into a blender and blend until smooth.
    7. Pour pureed soup back into pot.
    8. Stir in kale and lemon juice.
    9. Season soup with salt and pepper if needed.
    10. Serve soup with a dollop of crème fraiche and a sprig of dill.

Carrie Vitt

Carrie Vitt is the author of the cookbook Deliciously Organic and publisher of popular food blog, Deliciously Organic. Carrie Vitt began cooking as soon as soon as she could peer over the countertops and by sixteen was working in the kitchens of her mother’s award-winning Dallas catering company, The Festive Kitchen.

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