Kale & Lentil Soup Allergy-Friendly Recipe

There’s nothing better than a warm bowl of soup on a chilly day. Unfortunately, many store-bought soups are packed full of sodium and preservatives that you’re better off without. My Lentil Kale Soup is simple to make and delicious. It nourishes your body with essential oils and healthy ingredients!

We love eating this soup for lunch and dinner during cool months, but let’s be honest…this soup is lovely all year round!

Table of Contents:

1. Toxins in Store-Bought Soup
2. Lentil Kale Soup Ingredients
3. Make Super Soup

Toxins in Store-Bought Soup

Store-bought soups may be convenient, but they often contain toxins that shouldn’t enter your body. The list is too extensive for one post, but here’s a quick rundown of what you’re avoiding by making homemade soup.

Excess Sodium

Often, companies will up the sodium levels in their soup to help cover the taste of preservatives. One serving of a popular brand of lentil soup contains 740 mg of sodium. (1) That’s over 30% of your daily recommended intake!

The salt that you find in these soups is stripped of minerals due to a rigorous harvesting process, so it doesn’t bring many benefits to the table.

Does this mean you should drink bland soup? No way! In fact, your body needs a certain amount of sodium to thrive. We recommend using Colima sea salt because it’s hand-harvested, and all of the good stuff is intact. You’ll never go back to boring table salt again!

Soybean Oil

Soybean oil is the most commonly consumed oil, primarily because it’s included in many processed foods. Manufacturers add a hefty dose of soybean oil to most mass-produced stocks to stretch their product further. Recent studies have shown that this genetically modified oil could lead to changes in body composition and neurological conditions. (2)

We recommend staying away from canola, soybean, and other genetically modified oils because they don’t contain healthy omega-3s as you get with olive and coconut oil.

Sugar

While you don’t usually think of soups (except tomato!) as sweet, sugar is a common additive in most formulas because it balances other flavors. This is a tried and true chef’s trick, but you can do it in healthier ways. Sugar is associated with weight gain, and you shouldn’t ignore that fact.

It can also affect your body on a deeper level. White sugar is linked to an increased risk of cardiovascular disease and inflammation. (3) Increased inflammation can add to aches, pains, and chronic illness. Who wants to douse their veggies in sugar?

Lentil Kale Soup Ingredients

This recipe uses simple ingredients to create a warming, flavorful soup. Essential oils are the icing on top!

Olive Oil: Olive oil is one of the best oils you can choose. It enhances this soup beautifully and makes it silky smooth. Soup is such a soothing meal to have when you feel under the weather, and adding olive oil to your pot can help boost your immune system. (4) Be sure to purchase the best olive oil you can, as all olive oils are not created equal.

Vidalia Onion: This onion is one of my favorites because it has lower sulfur content. This makes it taste sweeter and less bitter than other onions. When sautéd, they caramelize beautifully and add a wonderful texture to this soup.

Garlic Cloves: Garlic has been used as a natural remedy for centuries. It can fight off germs that lead to colds and viral infections. (5) I happen to think that every recipe tastes better with a bit of garlic in it, and this soup is no exception!

Carrots: The lovely color of carrots is due to their high beta-carotene content. The cool thing about beta-carotene is that your body converts it to vitamin A. Adequate vitamin A levels are critical to excellent eye health and a healthy immune system. (6)

Spices: There’s no reason healthy food should be bland! This soup contains a fantastic blend of spices that will entertain your tastebuds. Cumin and curry powder add an exotic taste, while thyme gives this recipe a bit of at-home flavor.

Tomatoes: Tomatoes make our soup appear pleasing to the eye, but they also pack a considerable punch! Lycopene, one of the best benefits of tomatoes, may play a role in preventing cancer. (7) This compound is responsible for making tomatoes red, but it can protect your skin against ultra-violet rays. (8)

Essential Oils: We love using essential oils in all aspects of our lives, including cooking!

• Cumin essential oil is full of antioxidants. Antioxidants are crucial to fighting off free radicals that can damage skin cells and accelerate aging. (9)
• Lemon EO can boost immunity and lessen the symptoms of anxiety. A balanced mental life leads to better sleep. Win-win! (10) (11)
• Thyme essential oil is antibacterial and can alleviate common cold symptoms. (12)

Disclaimer: You should note that it’s safe to ingest essential oils if you use wisdom. When you include an EO in a recipe, you also need a dispersant. In this recipe, olive oil ensures the essential oils distribute evenly. Without them, your mouth would get irritated. Always remember, you never want to ingest an essential oil neat.

Lentils: We love using a colorful mix of lentils in this soup. Lentils are so filling, and they’re fantastic for your health. Each lentil is unique in composition, so adding a mix gives you a wide variety of benefits. Lentils are anti-inflammatory and an inexpensive way to add valuable polyphenols to your diet. (13)

Sea Salt: Traditional table salt goes through a rigorous harvesting process that strips it of most nutrients. We recommend using Colima sea salt that has been hand-harvested. This gentle system ensures the good stuff stays intact!

Kale: Kale is a cruciferous veggie. They’re usually slightly bitter, but when cooked taste amazing. This variety of vegetables is among the healthiest on the planet.

The benefits of cancer-preventing kale are unique in that they’re activated by chewing. (14) If you want to get an extra dose of cruciferous vegetables, feel free to add any of the following to your soup.

• Broccoli
• Cabbage
• Brussel Sprouts
• Radishes
• Collard Greens
• Bok Choy

Make Super Soup

This recipe comes together in just minutes and is so easy to make. I love having soup nights because I have a little more free time while the soup simmers away!

Step One: Sauté the Vegetables

Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and carrots. Cook until the veggies are tender and start to brown. This usually takes about 10 minutes. Add the cumin, curry powder, and thyme. Cook for about 1 minute, stirring constantly.

Step Two: Add Essential Oils

Stir in the tomatoes and essential oils. Pour in the lentils, broth, 1 cup of boiling water, and lemon juice. Add the sea salt, white pepper, and cayenne. Bring the soup to a boil over medium heat, then reduce to low and simmer for 20 to 30 minutes. Your lentils should be tender at this point.

Step Three: Add the Kale

Use an immersion blender to puree the entire mixture. Then, add the kale and the remaining cup of boiling water. Cook the lentil kale soup for another 5 to 10 minutes over low heat until the kale is cooked through. Enjoy!

Want more tasty ways to enjoy cruciferous veggies? Try my delicious Vegan Coleslaw! Its dairy-free, sugar-free, and full of bioactive ingredients. It’s the perfect healthy complement to any barbeque!

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