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Why You'll Love This meal prep friendly one pot lentil and carrot soup with kale
- Easy to Make: This recipe requires minimal effort and can be prepared in under 30 minutes.
- Nutritious: Lentils, carrots, and kale provide a boost of protein, fiber, and vitamins, making this soup a healthy and satisfying option.
- Meal Prep Friendly: This recipe is perfect for meal prep, as it can be cooked in bulk and refrigerated or frozen for later use.
- Customizable: Feel free to add your favorite spices, herbs, or vegetables to make this recipe your own.
- Affordable: This recipe uses affordable, accessible ingredients, making it a budget-friendly option for anyone.
- Comforting: The combination of lentils, carrots, and kale creates a soothing, comforting flavor that's perfect for a cozy night in.
- Gluten-Free: This recipe is gluten-free, making it a great option for those with dietary restrictions.
- Vegan-Friendly: This recipe is vegan-friendly, making it a great option for plant-based diets.
Ingredient Breakdown
The key ingredients in this recipe are lentils, carrots, kale, onions, garlic, and vegetable broth. Lentils provide a boost of protein and fiber, while carrots add natural sweetness and crunch. Kale adds a burst of vitamins and antioxidants, and onions and garlic provide a depth of flavor. Vegetable broth helps to bring all the ingredients together, creating a rich and satisfying soup. When selecting these ingredients, choose fresh, organic options whenever possible, and don't be afraid to experiment with different types of lentils or spices to make the recipe your own.
How to Make meal prep friendly one pot lentil and carrot soup with kale
Heat 2 tablespoons of olive oil in a large pot over medium heat.
Add 1 large onion, chopped, and sauté for 5-7 minutes, or until translucent.
Add 3 cloves of garlic, minced, and 4 large carrots, peeled and chopped, and sauté for an additional 5 minutes.
Add 1 cup of brown or green lentils, rinsed and drained, and 4 cups of vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender.
Add 2 cups of chopped kale and cook for an additional 5-7 minutes, or until wilted.
Season with salt and pepper to taste, and serve hot, garnished with chopped fresh herbs or a dollop of yogurt, if desired.
Tips for Perfect Results
Choose fresh, organic ingredients whenever possible to ensure the best flavor and texture.
Lentils can become mushy if overcooked, so be sure to check for tenderness after 20-25 minutes of simmering.
Add the kale towards the end of cooking time, so it retains its texture and flavor.
Feel free to add your favorite spices or herbs to make the recipe your own.
Use a large pot to ensure that all the ingredients have enough room to cook evenly.
Let the soup rest for 10-15 minutes before serving to allow the flavors to meld together.
Common Mistakes to Avoid
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Not Rinsing the Lentils:
Fix: Rinse the lentils before cooking to remove any impurities or debris.
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Overcrowding the Pot:
Fix: Use a large pot to ensure that all the ingredients have enough room to cook evenly.
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Not Seasoning to Taste:
Fix: Season the soup with salt and pepper to taste, and adjust as needed.
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Not Letting it Rest:
Fix: Let the soup rest for 10-15 minutes before serving to allow the flavors to meld together.
Variations & Substitutions
Add a diced jalapeño or red pepper flakes to give the soup a spicy kick.
Roast 3-4 cloves of garlic in the oven until tender, then mash and add to the soup for a deeper flavor.
Add a squeeze of fresh lemon juice and a sprinkle of chopped fresh herbs, such as parsley or cilantro, for a bright and refreshing flavor.
Add a teaspoon of smoked paprika or a pinch of liquid smoke to give the soup a smoky flavor.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours. If it's going to be longer than 2 hours, refrigerate or freeze the soup.
Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat the soup gently over low heat, whisking occasionally, until warmed through.
Store the soup in an airtight container or freezer bag in the freezer for up to 3 months. Thaw the soup overnight in the refrigerator, then reheat gently over low heat, whisking occasionally, until warmed through.
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, you can freeze this soup for up to 3 months. Thaw the soup overnight in the refrigerator, then reheat gently over low heat, whisking occasionally, until warmed through.
What type of lentils should I use?
You can use either brown or green lentils for this recipe. Brown lentils have a slightly nuttier flavor and a firmer texture, while green lentils are milder and softer.
Can I add other vegetables to the soup?
Yes, feel free to add your favorite vegetables to the soup. Some options include diced bell peppers, chopped celery, or sliced mushrooms.
Is this soup gluten-free?
Yes, this soup is gluten-free, making it a great option for those with dietary restrictions.
Can I make this soup in a slow cooker?
Yes, you can make this soup in a slow cooker. Simply sauté the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
meal prep friendly one pot lentil and carrot soup with kale
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 medium carrots, chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 2 tablespoons olive oil
Instructions
- Step 1: Sauté the onions and garlic. In a large pot, heat the 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, broth, and diced tomatoes. Add the rinsed lentils, vegetable broth, and diced tomatoes 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 chopped carrots and kale. Add the chopped carrots to the pot and continue to simmer, covered, for an additional 10-15 minutes, or until the carrots are tender. Stir in the chopped kale and cook until wilted, about 2-3 minutes.
- Step 4: Purée the soup (optional). If desired, use an immersion blender to purée the soup until smooth. Alternatively, you can transfer the soup to a blender and blend in batches, then return it to the pot.
- Step 5: Serve and enjoy. Serve the soup hot, garnished with additional chopped kale or a sprinkle of thyme, if desired.
- Step 6: Store leftovers. Let the soup cool completely, then transfer it to an airtight container and refrigerate for up to 5 days or freeze for up to 3 months. Reheat the soup over low heat, adding a splash of water or broth if needed to achieve the desired consistency.
Recipe Notes
- To make this recipe in advance, prepare the soup through Step 3, then let it cool and refrigerate or freeze it. Reheat the soup over low heat, adding the chopped kale in the last 2-3 minutes of cooking.
- If using frozen kale, thaw it first and squeeze out as much water as possible before adding it to the soup.
- For an extra boost of flavor, add a squeeze of fresh lemon juice or a sprinkle of red pepper flakes to the soup before serving.
- To make this recipe in a slow cooker, brown the onion and garlic in a skillet, then transfer everything to the slow cooker and cook on low for 6-8 hours.
