Why You’ll Love This Recipe
I love how this soup balances rich, earthy lentils with bright citrus and tender ribbons of kale. It’s incredibly flavorful thanks to the garlic, cumin, coriander, and smoked paprika, and yet it still feels light and clean. The bit of blending gives the broth a lovely body without making it heavy. Plus, it’s naturally vegan, high in fiber, high in protein, and just perfect for meal prep. Whether I’m enjoying a bowl on a chilly evening or packing it up for lunch during the week, this soup always hits the spot.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
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3 tablespoons extra-virgin olive oil, divided (1 tbsp for sautéing, 2 tbsp to finish)
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1 medium yellow onion, small diced
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2 medium carrots, small diced
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2 celery ribs, small diced
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1 tablespoon tomato paste (no-salt-added, if available)
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4 garlic cloves, minced
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2 teaspoons ground cumin
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1 teaspoon dried oregano
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1 teaspoon ground coriander
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½ teaspoon smoked paprika (sweet or mild)
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1 bay leaf
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½ teaspoon fine sea salt, plus freshly ground black pepper to taste
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1 (28-ounce) can no-salt-added fire-roasted diced tomatoes
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7 cups no-salt-added vegetable broth
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1¼ cups dry brown or green lentils, rinsed
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4 large kale leaves, stems removed and leaves thinly sliced
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Juice of 1 large lemon (about 3 tablespoons), plus extra lemon wedges for serving
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2 tablespoons chopped flat-leaf parsley (optional)
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Pinch Aleppo pepper (optional)
Directions
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I heat 1 tablespoon of olive oil in a Dutch oven over medium heat. Then I sauté the onion, carrots, and celery with a pinch of salt and pepper until the onion turns translucent and the veggies soften slightly — about 6 to 7 minutes. If the pot looks dry, I just add a splash of water instead of more oil.
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I stir in the tomato paste and garlic, cooking until the tomato paste darkens in color — about 1 minute. Then I add the cumin, oregano, coriander, smoked paprika, and bay leaf, letting the spices bloom for about 60–90 seconds until fragrant.
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To deglaze, I pour in a small splash of broth and scrape up any browned bits from the bottom of the pot.
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I add the remaining broth, diced tomatoes, and lentils. Once it comes to a simmer, I lower the heat and partially cover the pot. I let it cook for 22 to 25 minutes, stirring occasionally, until the lentils are tender but still hold their shape.
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After removing the bay leaf, I use an immersion blender to blend just one small section of the soup for 5 to 10 seconds. This adds body to the broth while keeping most of the lentils whole.
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I stir in the kale and let it simmer for 2 to 3 minutes until just wilted and vibrant green. Off the heat, I add the lemon juice, then taste and adjust the seasoning with more pepper and a pinch of salt, if needed.
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To serve, I ladle the soup into bowls, drizzle each with the remaining olive oil, and finish with chopped parsley and a pinch of Aleppo pepper if I want a little heat. I always serve it with lemon wedges on the side.
Servings and timing
This recipe makes about 6 generous servings (1½ cups per serving). It takes 15 minutes to prep and 30 minutes to cook, for a total of 45 minutes — perfect for a weeknight dinner or weekend meal prep.
Variations
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I sometimes swap kale for Swiss chard or baby spinach for a softer texture.
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Adding a chopped potato or sweet potato gives the soup an even heartier feel.
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For an extra protein boost, I stir in a can of drained chickpeas or white beans during the last 10 minutes of cooking.
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A splash of balsamic vinegar at the end can replace the lemon for a deeper, tangy finish.
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I occasionally add a pinch of red pepper flakes if I want a spicier version.
Storage/Reheating
This soup stores beautifully. I keep it in the fridge in an airtight container for up to 5 days. It also freezes well for up to 3 months — I just make sure to leave space in the container for expansion. When reheating, I use the stovetop or microwave, and add a bit of hot water or broth to loosen it up, as it thickens with time.
FAQs
Can I use red lentils instead of brown or green?
I prefer brown or green lentils for this recipe because they hold their shape. Red lentils cook faster and break down more, making the soup mushier, but they’ll work if I want a softer texture.
Do I have to blend part of the soup?
Not at all. I like the creamier texture from blending just a bit, but if I’m in a rush or prefer a more brothy soup, I skip that step entirely.
What’s a good substitute for Aleppo pepper?
If I don’t have Aleppo pepper, I use a pinch of red pepper flakes or a dash of smoked paprika for a similar kick.
Can I make this soup in advance?
Absolutely. I often make a batch on Sunday and enjoy it all week. The flavors deepen over time, making it even better the next day.
Is this soup good for meal prep?
Yes! It stores and reheats well, making it ideal for meal prep. I portion it out into containers and keep lemon wedges on the side to brighten it up before serving.
Conclusion
This Aegean Lentil–Kale Soup is everything I want in a nourishing, plant-based meal — easy to make, deeply flavorful, and packed with wholesome ingredients. It brings together the rustic charm of Mediterranean cooking with the practicality of a one-pot recipe. Whether I’m making it for myself or sharing it with friends, it always delivers that perfect balance of comfort and wellness.
Print
Aegean Lentil–Kale Soup
- Total Time: 45 minutes
- Yield: 6 servings
- Diet: Vegan
Description
A vibrant, hearty Mediterranean lentil soup made with kale, tomatoes, and warming spices—finished with lemon and olive oil for a comforting, healthy bowl.
Ingredients
3 tablespoons extra-virgin olive oil, divided (1 tbsp for sauté, 2 tbsp for finishing)
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 fire-roasted diced tomatoes, no-salt-added
7 cups vegetable broth, no-salt-added
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 wedges for serving
2 tablespoons flat-leaf parsley, chopped (optional)
Pinch of Aleppo pepper, optional
Instructions
Warm & Soften:
In a Dutch oven, heat 1 tablespoon olive oil over medium heat. Add onion, carrots, and celery with a pinch of salt and pepper. Cook for 6–7 minutes until vegetables are softened. Add a splash of water if the pot gets dry.
Toast & Bloom:
Stir in tomato paste and garlic; cook for 1 minute. Add cumin, oregano, coriander, smoked paprika, and bay leaf. Toast spices until fragrant, 60–90 seconds.
Deglaze:
Pour in a splash of broth and scrape up any browned bits.
Simmer to Tender:
Add remaining broth, fire-roasted tomatoes, and lentils. Bring to a simmer. Reduce heat to low, partially cover, and cook for 22–25 minutes, until lentils are tender but intact.
Spot-Blend for Body:
Remove bay leaf. Use an immersion blender to briefly blend one corner of the soup (5–10 seconds) to thicken slightly.
Green Finish:
Stir in sliced kale and simmer for 2–3 minutes until wilted. Off heat, add lemon juice. Taste and adjust salt and pepper as needed.
Serve:
Ladle soup into bowls (about 1½ cups each). Drizzle with remaining 2 tablespoons of olive oil, garnish with parsley and Aleppo pepper if using. Serve with lemon wedges.
Notes
Storage: Keeps up to 5 days refrigerated or 3 months frozen. Soup thickens as it rests—thin with hot water or broth when reheating.
Optional Garnishes: Feta cheese crumbles (non-vegan), croutons, or a swirl of Greek yogurt.
Protein Boost: Add cooked chickpeas or white beans for even more fiber and plant protein.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
