If you are low in iron like a lot of women, on your period, or just want to make a cozy, nourishing dinner, then you need to try Iron Rich Lentil Soup. It’s packed with veggies, fiber, and antioxidants for a healthy body. Other nutrient-dense recipes you’ll love are Berries & Cream Collagen Booster Smoothie, Nature’s Gatorade, and Hormone Support Pasta Bowls.
Why I Love This Recipe
- Iron-Rich: This soup is packed with plant-based iron sources from the lentils and kale.
- One Pot: This one pot Iron Rich Lentil Soup recipe is made in just one pot so you don’t need to worry about dirtying a bunch of dishes or having a big cleanup afterwards.
- Veggie-Packed: Reap all of the amazing health benefits from eating a vibrant, colorful, nutrient-dense diet with this soup because it’s packed with 7+ different plant foods.
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Notes on Ingredients
- Oil: Avocado, olive, or coconut oil work.
- Garlic: Fresh, minced garlic is always best for flavor and immune-boosting benefits but garlic powder would work fine too.
- Lentils: You will need 1.5 cups of dry, green lentils. I’d recommend rinsing them in a mesh strainer before using.
- Kale: Be sure to destem your kale by removing the harsh, tough stems. Those can be difficult to chew.
- Broth: I recommend using vegetable broth as the base of this soup recipe but water would work fine too.
Please take note that this is important information about the ingredients used in this recipe and the FULL recipe with measurements and details can be found DOWN BELOW in the recipe card.
How do you make Iron Rich Lentil Soup?
- In a large soup pot, saute onion and garlic in oil over medium heat for a few minutes.
- Next, add the celery, mushrooms, and bell pepper. Saute for 15 minutes until the veggies are soft.
- Add lentils, kale, tomato paste, spices, and broth to the pot.
- Stir well and bring to a boil. Cover and reduce to low heat. Cook for another 20 minutes, until the lentils are soft.
- Serve with crusty sourdough! Garnish with fresh parsley and lemon.
- Step 1: First, sauté the onion and garlic in olive oil until translucent.
- Step 2: Then, add diced celery, mushrooms, and bell pepper.
- Step 3: Sauté until the veggies are soft.
- Step 4: Next, add in the lentils, kale, tomato paste, broth, and spices.
- Step 5: Stir well and bring to a boil. Cover, reduce heat to low, and let it cook for 20 minutes.
- Step 6: Lastly, garnish with fresh parsley, lemon juice, and serve with crusty sourdough!
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Commonly Asked Questions
Store leftover soup in an airtight container in the fridge for up to 4 days.
Yes, ideally you should rinse your dry lentils in a fine mesh strainer before adding them to the soup. This helps to remove excess starch.
Other healthy soups you will love are Green Goddess Soup, Glowing Skin Soup, Debloat Detox Veggie Soup, and Healing Greens & Beans Soup. You can also get my list of 10+ Healthy Delicious Soup Recipes all in one place!
“Really delicious and comforting soup!”
– Sophia
Extra Helpful Tips
- Rinse your dry lentils before adding them to the soup to remove excess starch.
- Try to dice all veggies super small so that you don’t get big chunks of vegetable in the soup. You want them to be really small, bite-sized pieces.
- I like to serve this soup with a loaf of crusty sourdough or Homemade Gluten-Free Bread.
- Watch me make this recipe here!
If you tried this Iron Rich Lentil Soup or any other recipe on my blog, please leave a 5-star rating and let me know how it went in the comments below. Thanks for visiting!
Iron Rich Lentil Soup (plant-based!)
Equipment
Ingredients
- 3 tablespoon oil olive or avocado
- ½ yellow onion diced
- 3 cloves garlic minced
- 1 cup celery diced
- 1 red bell pepper diced
- 1 cup mushrooms chopped
- 1.5 cups green lentils dry
- 2 cups kale chopped & stems removed
- 2 tablespoon tomato paste
- 7 cups vegetable broth or water
- Handful chopped parsley stir in at the end
Spices
- 1 teaspoon turmeric
- 1 teaspoon black pepper
- 2 teaspoon salt
- 1 teaspoon oregano
- 1 teaspoon
- ½ teaspoon paprika
- ½ teaspoon cumin
- 1 teaspoon thyme
Instructions
- In a large soup pot, sauté onion and garlic in oil over medium heat for a few minutes.
- Next, add the celery, mushrooms, and bell pepper. Saute for 15 minutes until the veggies are soft.
- Add lentils, kale, tomato paste, spices, and broth to the pot.
- Stir well and bring to a boil. Cover and reduce to low heat. Cook for another 20 minutes, until the lentils are soft.
- Serve with crusty sourdough! Garnish with fresh parsley and lemon.
Jordan Stacy says
I love this easy healthy lentil soup. It’s so good and works great as meal prep!