Kale, Lentil and Bean Soup, Vegan and Gluten-Free

The best recipe for Kale, Lentil and Bean Soup
kale salad with sweet tahini dressing vegan gluten free best recipe

This isn’t just a veggie soup, it’s a hearty meal to warm up with on a chilly winter’s day!  We enjoyed it today after trimming our Christmas tree!  I’ve always loved Christmas, but since having Noah, I really love Christmas!  Everything is so exciting to him that even my grinch of a husband can’t help but get into the holiday spirit!

This soup is chock full with nutrition…kale, lentils, beans, carrots, garlic and tomatoes… you can’t go wrong!

kale salad with sweet tahini dressing vegan gluten free best recipe

Kale, Lentil and Bean Soup

The best recipe for Kale, Lentil and Bean Soup
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Course: Main Meal, Soup
Cuisine: Gluten Free, Italian, Vegan
Servings: 4
Calories: 227kcal
Cost: $5


  • 1 small onion diced
  • 2 carrots chopped
  • 2 stalks celery chopped (I used the celery heart with the leaves)
  • 1 small pepper diced (I used a yellow pepper)
  • 1 bunch of kale de-stemmed and chopped
  • 1/4 cup organic tomato paste
  • 1 cup organic crushed tomatoes
  • 2 cups vegetable broth
  • 2 cups water
  • 1/2 cup red or green lentils
  • 1 can chickpeas rinsed and drained
  • 2 tablespoons olive oil
  • 3 tablespoons Bragg’s Amino Acids tamari or soy sauce (so sauce will no longer make this recipe gluten free)
  • sea salt optional
  • 2 teaspoons Italian seasonings or 1 teaspoon dried oregano and 1 teaspoon dried basil


  • In a large soup pot, heat olive oil over medium high heat.
  • Add onions and cook until lightly golden. Add garlic, celery, carrots, pepper, kale and cook until tender.
  • Add tomato paste, crushed tomato, lentils, chick peas, broth, water, seasoning and Bragg’s amino acids.
  • Let simmer for 30-45 minutes or until lentils are tender, add sea salt if desired.
  • Enjoy 🙂


Calories: 227kcal | Carbohydrates: 32g | Protein: 10g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 729mg | Potassium: 881mg | Fiber: 12g | Sugar: 10g | Vitamin A: 9101IU | Vitamin C: 68mg | Calcium: 146mg | Iron: 4mg
Tried this recipe?Let us know how it was!
Cristina Cavanaugh RD LDN

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