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Hearty and Wholesome Green Lentil Soup with Kale

This Green Lentil Soup and Kale recipe is a celebration of simple, wholesome ingredients coming together to create a dish that is not only nourishing but also full of deep, comforting flavours. Perfect for health-conscious food lovers, this soup is a rich source of nutrients, thanks to the inclusion of green lentils and kale, both known for their health benefits. The lentils provide a hearty base, rich in protein and fiber, while the kale adds a burst of vitamins and minerals.

The process of gently sautéing onions, garlic, and ginger in olive oil releases a fragrant aroma that forms the foundation of this stew’s flavour profile. The addition of freshly squeezed lemon and orange juice towards the end of cooking infuses the dish with a delightful citrusy note, balancing the earthiness of the lentils and kale. This soup is not just a meal; it’s a wholesome experience that caters to those looking for a nutritious yet delicious culinary adventure.

Whether you’re a vegetarian looking for a satisfying main course or someone simply seeking a comforting and healthy meal, this Green Lentil Soup with Kale is sure to delight. It’s an ideal dish for a cozy family dinner, a casual get-together with friends, or as a nutritious meal-prep option for the week ahead.

But what truly sets this soup apart is its innate capacity to align with health-conscious lifestyles, especially those focused on thyroid health and diabetes management. This soup is a true advocate for wellness for several compelling reasons:

Diabetes-Friendly Features

Low Glycemic Index: The green lentils in this soup are a low-GI food, meaning they have a minimal impact on blood sugar levels.

Balanced Ingredients: Carefully selected ingredients, free from excessive sugar or refined carbohydrates, ensure a meal that’s gentle on blood sugar.

Thyroid-Friendly Features

Kale: A nutritional powerhouse rich in vitamins and minerals, particularly vitamin K, which plays a pivotal role in thyroid health.

Lentils: Loaded with fibre and plant-based protein, they support thyroid function without causing blood sugar spikes, making them ideal for those with thyroid concerns.

Nutrient-Rich Components

Citrus Zest: The infusion of lemon and orange juices not only adds a refreshing twist but also provides a healthy dose of vitamin C to support your immune system.

Leafy Greens: Kale brings vitamins and antioxidants to the table, enhancing your overall health.

Ingredients and Health Benefits of Green Lentil Soup with Kale

Green Lentil:

Green Lentils: These small legumes are a diabetes-friendly choice due to their low glycemic index. They provide a healthy dose of plant-based protein and fibre, helping to stabilise blood sugar levels while providing long-lasting energy.

Onions: Onions add depth and flavour to the soup without spiking blood sugar. They also contain antioxidants and compounds that may offer health benefits.

Olive Oil: Used for sautéing, olive oil is a heart-healthy fat. It adds richness to the soup without impacting blood sugar levels, making it suitable for diabetes.

Ginger and Garlic: Both these ingredients contribute not only to the soup’s delightful taste but also offer anti-inflammatory properties and potential immune support.

Kale: Kale is a thyroid-friendly leafy green, rich in vitamin K, essential for thyroid health. It also provides essential vitamins and minerals, promoting overall well-being.

Vegetable Stock: A flavourful base for the soup, vegetable stock enhances taste without adding excessive sodium or sugars, making it suitable for diabetes and thyroid concerns.

Lemon and Orange Juice: These citrus juices not only impart a refreshing zest but also contribute vitamin C, supporting immune health.

Salt and Black Pepper: Used in moderation, these seasonings enhance flavour without compromising the soup’s suitability for diabetes and thyroid health.

alternative ingredients

Lentils: Brown or red lentils can replace green lentils if unavailable.

Kale: Spinach, Swiss chard, or collard greens can be substituted for kale.

Olive Oil: You can use other heart-healthy oils like avocado oil.

Citrus Juices: Fresh juice is preferred, but store-bought juice is a convenient alternative.

Preparation Tips for Green Lentil Soup with Kale

  • Soak green lentils before cooking to reduce cooking time.
  • Chop ingredients in advance to streamline the cooking process.
  • Adjust salt, pepper, and citrus juice quantities to suit your taste.

Serving Tips for Green Lentil Soup with Kale

  • Finish the soup with a final squeeze of fresh lemon juice for added vibrancy.
  • Pair it with whole-grain bread or a side salad for a complete meal.
  • Garnish with fresh herbs or a dollop of Greek yoghurt, if desired.

storage tips

  • Store leftover soup in an airtight container in the refrigerator for 3-4 days.
  • Freeze individual portions for later use. Thaw and reheat gently as needed, preserving its diabetes and thyroid-friendly qualities.

Hearty and Wholesome Green Lentil Soup with Kale

Servings: 6 servings
Prep Time: 15 minutes
Cook Time: 1 hour


  • 2 cups green lentils
  • 4 medium onions, finely chopped
  • 2 tbsp olive oil
  • 2 tsp ginger, minced
  • 2 tsp garlic, minced
  • 4 bunches kale, finely chopped
  • 6 cups vegetable stocks
  • 1 lemon, juiced
  • 1 orange, juiced
  • salt
  • black pepper powder , freshly ground 


  • Soak the lentils for 30 minutes, drain and keep aside.
  • In a medium-sized cast iron pot, sauté the onions with olive oil until lightly browned. Add the ginger and garlic, and sauté until fragrant. 
  • Add the lentils and vegetable stock. Cover the pot and leave to cook on medium-low heat for about 30-45 minutes. To this, add the kale and cook until the leaves have wilted. Add the lemon juice and orange juice, and season with salt and black pepper powder. 
  • Serve in a bowl with a squeeze of lemon for extra flavour.

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