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Why You'll Love This high protein lentil and kale soup with garlic for winter meal prep
- High Protein Content: This recipe is packed with protein-rich lentils and kale, making it an excellent option for those looking to boost their protein intake.
- Easy to Customize: Feel free to add your favorite spices, herbs, or vegetables to make this recipe your own.
- Make-Ahead Friendly: This soup can be prepared up to 2 days in advance, making it perfect for meal prep.
- Nutrient-Dense: This recipe is packed with vitamins, minerals, and antioxidants from the kale, garlic, and lentils.
- Comforting and Soothing: The combination of warm spices and hearty ingredients makes this soup the perfect comfort food for chilly winter days.
- Budget-Friendly: This recipe uses affordable ingredients and makes a large batch, making it an excellent option for those on a budget.
- Freezer-Friendly: This soup can be frozen for up to 3 months, making it a great option for meal prep and future meals.
- Easy to Reheat: Simply thaw and reheat this soup for a quick and delicious meal.
Ingredient Breakdown
The key ingredients in this recipe are lentils, kale, garlic, onions, and vegetable broth. Lentils provide a boost of protein and fiber, while kale adds a dose of vitamins and antioxidants. Garlic and onions add a depth of flavor and aroma, while vegetable broth helps to bring all the ingredients together. When selecting lentils, look for green or brown lentils, as they hold their shape well and have a slightly firmer texture. For kale, choose fresh or frozen curly kale, as it's easier to work with and has a milder flavor. Feel free to substitute garlic with shallots or onions, and use chicken broth instead of vegetable broth if you prefer.
How to Make high protein lentil and kale soup with garlic for winter meal prep
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 onion, diced, and 3 cloves of garlic, minced. Cook until the onions are translucent and the garlic is fragrant, about 5 minutes.
Add 1 cup of green or brown lentils, rinsed and drained, and 4 cups of vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
Stir in 2 cups of chopped kale, 1 teaspoon of dried thyme, and 1/2 teaspoon of salt. Cook for an additional 5-7 minutes, or until the kale is wilted and the flavors have melded together.
If desired, use an immersion blender to puree the soup until smooth. Alternatively, you can transfer the soup to a blender and blend in batches, then return it to the pot.
Taste and adjust the seasoning as needed. Serve the soup hot, garnished with chopped fresh herbs or a dollop of yogurt, if desired.
Let the soup cool to room temperature, then transfer it to an airtight container and refrigerate or freeze for later use.
Tips for Perfect Results
Choose fresh kale and garlic for the best flavor and texture. If using frozen kale, thaw it first and squeeze out excess water.
Cook the lentils until they're tender but still hold their shape. Overcooking can make them mushy and unappetizing.
Taste the soup as you go and adjust the seasoning to your liking. You can add more salt, pepper, or herbs to taste.
A squeeze of fresh lemon juice can brighten the flavors and add a touch of brightness to the soup.
Try adding different spices or herbs to the soup to give it a unique flavor. Some options include cumin, paprika, or dried thyme.
If you prefer a smooth soup, use an immersion blender to puree the soup right in the pot. This is a great way to avoid transferring the soup to a blender.
Serve the soup with a side of crusty bread or a green salad for a satisfying and filling meal.
This soup freezes beautifully, making it a great option for meal prep or future meals. Simply thaw and reheat when needed.
Common Mistakes to Avoid
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Not Rinsing the Lentils: Failing to rinse the lentils can result in a gritty or sandy texture in the finished soup.
Fix: Rinse the lentils thoroughly before adding them to the pot.
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Overcooking the Kale: Overcooking the kale can make it bitter and unappetizing.
Fix: Add the kale towards the end of cooking time and cook until it's wilted but still vibrant.
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Not Adjusting the Seasoning: Failing to adjust the seasoning can result in a bland or unbalanced flavor.
Fix: Taste the soup as you go and adjust the seasoning to your liking.
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Not Using Fresh Garlic: Using old or stale garlic can result in a less flavorful soup.
Fix: Use fresh garlic for the best flavor and aroma.
Variations & Substitutions
Replace the kale with fresh spinach and add 1/4 cup of crumbled feta cheese for a creamy and tangy twist.
Add roasted vegetables such as carrots, zucchini, or sweet potatoes to the soup for added flavor and nutrition.
Add a squeeze of fresh lemon juice and a sprinkle of grated ginger for a bright and refreshing flavor.
Use chicken or turkey broth instead of vegetable broth for a richer and more savory flavor.
Add a diced jalapeno or serrano pepper to the soup for an extra kick of heat.
Add 1/4 cup of coconut milk to the soup for a creamy and rich texture.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours. If you plan to store it for longer, refrigerate or freeze it.
Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat it to an internal temperature of 165°F (74°C) before serving.
Store the soup in an airtight container or freezer bag in the freezer for up to 3 months. Thaw it overnight in the refrigerator or reheat it from frozen in the microwave or on the stovetop.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze this soup?
Yes, this soup freezes beautifully! Simply cool it to room temperature, then transfer it to an airtight container or freezer bag and store it in the freezer for up to 3 months. Thaw it overnight in the refrigerator or reheat it from frozen in the microwave or on the stovetop.
What type of lentils should I use?
You can use either green or brown lentils for this recipe. Green lentils have a slightly sweeter flavor and a firmer texture, while brown lentils are more neutral in flavor and softer in texture. Both work well, so choose the one you prefer!
Can I add other vegetables to the soup?
Absolutely! Feel free to add your favorite vegetables to the soup, such as diced carrots, zucchini, or sweet potatoes. Just adjust the cooking time accordingly to ensure the vegetables are tender.
Is this soup gluten-free?
Yes, this soup is naturally gluten-free, making it a great option for those with gluten intolerance or sensitivity. Just be sure to check the ingredients of your vegetable broth to ensure it's gluten-free.
Can I make this soup in a slow cooker?
Yes, you can make this soup in a slow cooker! Simply saute the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
How do I reheat the soup?
To reheat the soup, simply microwave it for 2-3 minutes or reheat it on the stovetop over low heat, stirring occasionally, until warmed through. You can also reheat it in the oven at 350°F (180°C) for 10-15 minutes, stirring occasionally.
Can I make this soup with chicken or turkey broth?
Yes, you can make this soup with chicken or turkey broth instead of vegetable broth. This will give the soup a richer and more savory flavor. Just be sure to adjust the seasoning accordingly to avoid over-salting the soup.
high protein lentil and kale soup with garlic for winter meal prep
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups vegetable broth, low sodium
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, chopped
- 2 stalks celery, chopped
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 can (14.5 oz) diced tomatoes, low sodium
Instructions
- Step 1: Saute the Onion and Garlic. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 2: Add the Lentils and Broth. Add the rinsed and drained lentils, vegetable broth, diced carrots, and celery to the pot. Season with thyme, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 3: Add the Kale and Tomatoes. Stir in the chopped kale and diced tomatoes. Continue to simmer, covered, for an additional 5-7 minutes, or until the kale has wilted.
- Step 4: Season and Serve. Taste and adjust the seasoning as needed. Serve the soup hot, garnished with chopped fresh herbs, if desired.
- Step 5: Store Leftovers. Allow the soup to cool, then transfer it to an airtight container and refrigerate for up to 5 days or freeze for up to 3 months.
- Step 6: Reheat and Serve. To reheat, simply microwave or heat the soup over low heat, stirring occasionally, until warmed through.
Recipe Notes
- To make this recipe ahead of time, prepare the soup through step 4, then refrigerate or freeze until ready to serve.
- For an extra boost of protein, add 1/2 cup of cooked chicken or turkey to the soup.
- To make this recipe vegan, omit the honey and use a vegan-friendly sweetener instead.
- For a creamier soup, add 1/4 cup of coconut cream or Greek yogurt towards the end of cooking time.
