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Why You'll Love This meal prep friendly lentil carrot and kale soup for busy families
- Easy to Make: This recipe is simple and straightforward, requiring just a few basic ingredients and some gentle simmering on the stovetop.
- Customizable: Feel free to add your favorite spices, herbs, or other vegetables to make this recipe your own.
- Meal Prep Friendly: This soup is perfect for meal prep, as it can be made in large batches and reheated as needed throughout the week.
- Nutritious: Lentils, carrots, and kale are all packed with vitamins, minerals, and antioxidants, making this soup a healthy and satisfying choice for the whole family.
- Freezer Friendly: This soup freezes beautifully, so you can make a big batch and store it in the freezer for up to 3 months.
- Budget Friendly: Lentils and vegetables are relatively inexpensive, making this soup a budget-friendly option for families.
- Comforting: There's something special about a warm, comforting bowl of soup on a chilly day – it's like a big hug in a bowl.
- Versatile: This soup is perfect for a quick weeknight dinner, a weekend lunch, or even a special occasion like a holiday gathering.
Ingredient Breakdown
The key ingredients in this recipe are lentils, carrots, kale, onions, garlic, and vegetable broth. Lentils are a type of legume that are high in protein and fiber, making them a nutritious and filling addition to this soup. Carrots add a pop of color and sweetness, while kale provides a boost of vitamins and antioxidants. Onions and garlic are sautéed at the beginning of the recipe to add depth and flavor to the soup. Finally, vegetable broth is used as the base of the soup, providing moisture and flavor to the dish. When selecting these ingredients, be sure to choose fresh, high-quality options for the best flavor and nutrition.
How to Make meal prep friendly lentil carrot and kale soup for busy families
Chop 1 large onion and 3 cloves of garlic, and sauté them in a large pot over medium heat until they're softened and fragrant.
Add 2 large carrots, peeled and chopped, and 2 cups of chopped kale to the pot, and cook until they're tender.
Add 1 cup of dried green or brown lentils, rinsed and drained, and 4 cups of vegetable broth to the pot, and bring to a boil.
Reduce the heat to low and simmer the soup for 30-40 minutes, or until the lentils are tender.
Season the soup with salt, pepper, and any other desired herbs or spices, and serve hot.
Let the soup cool, then store it in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
Tips for Perfect Results
The fresher your ingredients, the better your soup will taste. Choose fresh, high-quality carrots, kale, and herbs for the best flavor.
Lentils can become mushy and unappetizing if they're overcooked. Aim for a tender but still slightly firm texture.
A squeeze of fresh lemon juice or a splash of vinegar can add brightness and balance to the flavors in your soup.
Lentil soup is a great canvas for experimenting with different spices and seasonings. Try adding a pinch of cumin, coriander, or paprika to give your soup a unique flavor.
Turn your lentil soup into a filling meal by serving it with a side of crusty bread, a green salad, or a swirl of creamy yogurt.
Lentil soup freezes beautifully, so don't be afraid to make a big batch and store it in the freezer for up to 3 months.
When reheating your lentil soup, be careful not to overheat it, as this can cause the lentils to become mushy. Reheat it gently over low heat, stirring occasionally, until it's warmed through.
If you like a little heat in your soup, try adding some diced jalapeños or red pepper flakes to give it a spicy kick.
Common Mistakes to Avoid
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Overcooking the Lentils:
Fix: To avoid overcooking the lentils, check on them regularly during the simmering time and remove them from the heat as soon as they're tender. You can also try cooking them separately and adding them to the soup towards the end of the cooking time.
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Not Using Enough Liquid:
Fix: To avoid this mistake, make sure to use enough liquid in your soup, and adjust the amount as needed based on the consistency you prefer. You can also try adding more broth or water during the simmering time if the soup becomes too thick.
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Not Seasoning Enough:
Fix: To avoid under-seasoning your soup, taste it regularly during the cooking time and adjust the seasoning as needed. You can also try adding different spices or herbs to give your soup more depth and flavor.
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Not Blending the Soup:
Fix: To avoid a chunky or uneven texture, try blending a portion of the soup to create a smooth and creamy consistency. You can use an immersion blender or transfer the soup to a blender and blend until smooth.
Variations & Substitutions
Add some diced jalapeños or red pepper flakes to give your soup a spicy kick.
Roast your carrots and kale in the oven before adding them to the soup for a deeper, richer flavor.
Add some cooked sausage to your soup for a hearty, comforting meal.
Use vegan broth and omit any animal products to create a vegan version of this soup.
Use gluten-free broth and be mindful of any gluten-containing ingredients to create a gluten-free version of this soup.
Cook your soup in a slow cooker for a hands-off, convenient meal.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours. After that, refrigerate or freeze it to prevent bacterial growth.
Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat it gently over low heat, stirring occasionally, until warmed through.
Store the soup in an airtight container or freezer bag in the freezer for up to 3 months. Reheat it gently over low heat, stirring 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. Let it cool completely, then transfer it to an airtight container or freezer bag. Reheat it gently over low heat, stirring occasionally, until warmed through.
Is this soup vegan?
This recipe can be easily made vegan by using vegan broth and omitting any animal products. You can also substitute the honey with a vegan sweetener like maple syrup.
Can I add other vegetables to this soup?
Yes, you can add other vegetables like diced bell peppers, chopped celery, or sliced mushrooms to this soup. Just be sure to adjust the cooking time based on the vegetables you add.
Is this soup gluten-free?
This recipe is gluten-free, but be sure to use gluten-free broth and be mindful of any gluten-containing ingredients to ensure that it remains gluten-free.
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 or high for 3-4 hours.
Can I use canned lentils instead of dried?
Yes, you can use canned lentils instead of dried, but keep in mind that they may be higher in sodium and have a softer texture. Be sure to rinse them well and adjust the cooking time accordingly.
Can I serve this soup as a main course?
Yes, you can serve this soup as a main course, especially if you add some crusty bread or a side salad. It's also a great option for a weeknight dinner or a special occasion like a holiday gathering.
meal prep friendly lentil carrot and kale soup for busy families
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 medium carrots, chopped
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 4 cups vegetable broth, low sodium
- 1 can (14.5 oz) diced tomatoes, low sodium
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 1/4 cup chopped fresh parsley, optional
- 1/4 cup chopped fresh basil, optional
Instructions
- Step 1: Sauté the onion and garlic. Heat the olive oil in a large pot 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 carrots and cook until tender. Add the chopped carrots to the pot and cook for 5-7 minutes, until they begin to soften.
- Step 3: Add the lentils, broth, and diced tomatoes. Add the rinsed lentils, vegetable broth, and diced tomatoes to the pot. Stir to combine, then bring the mixture to a boil.
- Step 4: Reduce heat and simmer. Reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 5: Add the kale and cook until wilted. Stir in the chopped kale and cook until wilted, about 5 minutes.
- Step 6: Season with thyme, salt, and pepper. Stir in the dried thyme, salt, and pepper. Taste and adjust the seasoning as needed.
- Step 7: Serve and garnish. Serve the soup hot, garnished with chopped fresh parsley and basil, if desired.
- Step 8: Store leftovers. Let the soup cool, then refrigerate or freeze for later use.
Recipe Notes
- Storage tip: Let the soup cool, then refrigerate for up to 5 days or freeze for up to 3 months.
- Make ahead: The soup can be made up to 2 days in advance and refrigerated or frozen until ready to serve.
- Substitution: Swap the kale for spinach or collard greens, if desired.
- Pro tip: Use low-sodium broth and diced tomatoes to reduce the sodium content of the soup.
- Variation: Add diced bell peppers or zucchini to the soup for added flavor and nutrition.
- Leftover idea: Use leftover soup as a base for a soup bowl, topped with your favorite ingredients, such as avocado, sour cream, or shredded cheese.
