Lentil and Kale Soup

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Detox and warm up with this nutritious soup.

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.

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Lentil and Kale Soup

Keep your energy up while you detox with this warm and flavorful Lentil and Kale Soup.
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Yield 8 people
Serving Size 1 cup
Course Dinner, Soup
Cuisine Universal


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


  • 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.
  • Add the kale and cook for another 10 minutes.
  • Add the lentils then toss them in the saucepan for 2 minutes.
  • Add the vegetable broth and the bay leaves. Let it boil then simmer on low heat for 20 minutes.
  • Add the coconut milk then cook for another 10 minutes.
  • Season with salt and pepper then take away the bay leaves and discard them.
  • With the use of an immersion blender, blend the soup until smooth and creamy.
  • Cook for another 5 minutes. Adjust the consistency of the soup with the water.
  • Ladle them to individual mugs then drizzle with extra virgin olive oil.

Nutrition Information

Serving: 1cup | Calories: 241kcal | Carbohydrates: 21g | Protein: 7g | Fat: 15g | Saturated Fat: 11g | Cholesterol: 1mg | Sodium: 153mg | Fiber: 6g | Sugar: 3g |
SmartPoints (Freestyle): 10
Keywords Gluten-Free, Low-Carb, Vegetarian

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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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Rowena Dumlao-Giardina

Rowena is a recipe developer and food & travel writer/photographer from Italy with Asian roots. Creating healthy dishes in her own kitchen is priority. She believes there is nothing more satisfying than knowing that her family is eating natural & nutritious meals.

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

  1. 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.

    1. 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.

  2. 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?

    1. 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.

    1. 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.

  3. 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.

    1. 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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