Lentil and Kale Soup

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When you’re looking for healthy lunch and dinner recipes, especially in the cold weather, turn to soup recipes. Many soup recipes are low in excess fat and calories and high in protein, with loads of veggies. They fill us up and they give us warmth, especially during chilly weather.

Because many of us tend to prioritize our hectic schedules, we tend to grab foods on the go, whether at takeout restaurants, or in the frozen or pre-packaged sections at the grocery store. After a few days or weeks of loading your diet with these types of processed and refined foods, your system may need a detox. This detox soup will cleanse your system, while still providing ample nutrition and energy. Lentils are rich in lean protein and iron, a great vegetarian source of both. Kale’s fiber, phytonutrient, and antioxidant count is off the charts. Combining them in this creamy soup with coconut milk and vegetable broth will result in a warming, delicious soup that comforts you, satisfies you, and rids your body of unwanted toxins.

Lentil and Kale Soup

Lentil and Kale Soup

Yields: 8 servings | Serving Size: 1 cup | Calories: 241 | Total Fat: 15 g | Saturated Fat: 11 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 153 mg | Carbohydrates: 21 g | Dietary Fiber: 6 g | Sugars: 3 g | Protein: 7 g | SmartPoints (Freestyle): 10


  • 1 medium onion, coarsely chopped
  • 1 tablespoon extra-virgin olive oil
  • 1 medium carrot, peeled and coarsely chopped
  • 1 stalk celery, coarsely chopped
  • 1 cup chopped kale
  • 1/2 cup lentils
  • 3 cups vegetable broth
  • 2 bay leaves, torn in half
  • 2 cups canned lite coconut milk
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 cup water (to water it down)


  1. Over medium-low heat, in a saucepan with extra-virgin olive oil, sautè the onions for 2 minutes then add the carrots and celery. Cook for 5 minutes.
  2. Add the kale and cook for another 10 minutes.
  3. Add the lentils then toss them in the saucepan for 2 minutes.
  4. Add the vegetable broth and the bay leaves. Let it boil then simmer on low heat for 20 minutes.
  5. Add the coconut milk then cook for another 10 minutes.
  6. Season with salt and pepper then take away the bay leaves and discard them.
  7. With the use of an immersion blender, blend the soup until smooth and creamy.
  8. Cook for another 5 minutes. Adjust the consistency of the soup with the water.
  9. Ladle them to individual mugs then drizzle with extra virgin olive oil.

More healthy soup recipes to check out:

Lentil and Pasta Soup

Creamy Butternut Squash Soup

Curried Carrot and Ginger Soup

Broccoli Basil Cream Soup

Creamy and Spicy Corn Soup

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22 Comments on "Lentil and Kale Soup"

  1. pat  April 8, 2015

    I can't find canned lite coconut milk.

    • SkinnyMs  April 8, 2015

      Pat, Regular canned coconut milk ( not lite) can be used as well. Also, unsweetened almond milk or low fat dairy milk can be used.

  2. Awilli  October 26, 2015

    Hi again, are the lentils in the recipe cooked or uncooked?

    • SkinnyMs  October 26, 2015

      Add dry lentils. They only take about 20 minutes to cook.

  3. hcc  January 7, 2016

    Could this be cooked in a slow cooker?

    • Gale Compton  January 8, 2016

      It would only take about an hour, on low, to cook in the slow cooker.

  4. hcc  January 8, 2016


  5. Lynn  January 19, 2016

    This might be a silly question, but is it 241 calories per serving or is it for the whole thing? Thank you!

    • SkinnyMs.  January 19, 2016

      There are 241 calories per serving. Each serving is 1 cup.

  6. Johanna  April 4, 2016

    Hi, are the minutes correct in the instructions? I’m cooking on medium low heat and the onion and carrots burned the bottom of my saucepan.

    • Gale Compton  April 6, 2016

      Johanna, Yes, the cooking time is correct. If the carrots and onion burned, perhaps try using a heavier pot, or reducing the temperature to low. This will require a few minutes longer for the cooking time.

  7. Alejandra  April 18, 2016

    Hi, can I use spinach insted of kale?

  8. jessa  July 18, 2016

    Sooo delicious.

  9. Caro  November 6, 2016

    I am doing the 7 day cleanse and all the recipes so far are delicious – this soup is no exception. However, I would like to make it for my niece, who is allergic to peanut butter and all legumes. Is there anything I could use instead of lentils?

    • Nichole Furlong  November 6, 2016

      Great question!

      You can substitute a 1/2 cup chopped mushroom instead of the lentils. Cook the mushrooms with the onions and follow the recipe as directed.

  10. Cindy  February 24, 2018

    I didn’t the recipe and only came up with serving for 4 not 8… can’t figure out what I did wrong ?

    • Nichole Furlong  February 24, 2018

      The serving size for this recipe is only 1 cup, which could be your issue. Not adding the water could be another reason. There are 6 cups of liquid (broth, coconut milk, and water) in this recipe, so it sounds like perhaps an ingredient was missed.

  11. Katrena White  June 11, 2018

    This may be a silly question – but other than making a nice creamy soup is there some other benefit to blending this (and other) soups? There are few recipes that I think would be good with their ingredients chunky and giving me more of a feeling of eating something. Wasn’t sure if maybe it made it easier on the body to breakdown and digest while detoxing.

    • Gale Compton  June 12, 2018

      Katrena, It’s more of a personal preference. Feel free to leave the recipe chunky.

  12. Lori  July 28, 2018

    Do you know how I can adjust the to be made in an instant pot? Anxious to try it.

    • Nichole Furlong  July 28, 2018

      Great question, Lori! Yes, you can adjust this for an Instant Pot! Use the saute setting to saute the onion, carrot, celery, and kale as directed in the recipe. Add the lentils, broth, and bay leaves. Change the setting on the Instant Pot to manual, high pressure, set the timer for 10 minutes and seal. Once the time is up, let the pressure release naturally for 5 minutes before venting the pot and opening. Change the setting to saute and add the coconut milk. Bring to a simmer and then follow the remaining directions in the original for blending.


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