Lentil and Kale Soup

Recipe courtesy of The Complete Idiot’s Guide to Eating Clean 

Yields: 12 servings 

Lentil and Kale Soup

Kale and Lentil Soup


  • 1 TB. olive oil
  • 3 garlic cloves, peeled and minced
  • 1 cup onion, chopped
  • 1/2 cup celery, chopped
  • 3/4 cup carrot, diced
  • 1 lb bag of dried brown lentils, rinsed and checked for stones
  • 6 cups of low-sodium chicken stock
  • 4 cups water
  • 1 bunch kale, chopped
  • 1 large tomato, chopped
  • 1/4 tsp. ground black pepper
  • 3/4 tsp. kosher salt
  • 1 tsp. lemon zest
  • 2 TB. fresh basil, chopped


  1. Heat olive oil in a 4-quart stockpot over medium-high heat. Add garlic, onion, celery and carrot. Cook for 4 to 5 minutes or until soft.
  2. Add lentils, chicken stock, and water. Cover and bring to a boil. Lower the heat to a simmer and cook for 30 minutes.
  3. Add kale, tomato, pepper, salt, lemon zest and basil. Simmer for another 30 minutes.
  4. Serve hot.

Nutritional Facts: 188 calories, 3 g total fat, 0 g saturated fat, 14 g protein, 30 g carbs, 2 g sugars, 0 mg cholesterol, 13 g fiber, 236 mg sodium. Serving Size: 1 cup

Recipe courtesy of The Complete Idiot’s Guide to Eating Clean

This entry was posted in 30 Days of Clean Eating and tagged , , , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

What is 12 + 4 ?
Please leave these two fields as-is:
IMPORTANT! To be able to proceed, you need to solve the following simple math (so we know that you are a human) :-)