Hearty Lentil Kale Soup Recipe with Essential Oils

QUICK SUMMARY

This hearty Lentil Kale Soup is a warm, comforting, plant-based meal made with lentils, kale, tomatoes, garlic, carrots, extra-virgin olive oil, and culinary essential oils.

It’s one of our favorite healthy soup recipes because it helps you avoid the excess sodium, cheap oils, added sugar, preservatives, and “chemical soup” ingredients that can sneak into store-bought options. Instead, you get real food, bioactive-rich plants, and the rich flavor of lemon, cumin, and thyme essential oils.

The best way to make this recipe is to sauté the vegetables, bloom the spices, stir the essential oils into the olive oil and tomato mixture so they disperse well, simmer the lentils until tender, puree the soup, and finish with chopped kale for a hearty superfood-packed dinner.

There’s nothing better than a warm bowl of soup on a chilly day. Unfortunately, many store-bought soups are packed full of sodium, added sugar, cheap oils, and preservatives that your family is better off without. My Lentil Kale Soup is simple to make, delicious, and deeply nourishing. It feeds your body with bioactive-rich foods, plant-based protein, cruciferous vegetables, and culinary essential oils.

We love eating this soup for lunch and dinner during the cool months, but let’s be honest…this soup is lovely all year round! It’s cozy enough for winter, light enough for spring, and satisfying enough to make meatless meals feel filling.

Why Homemade Lentil Kale Soup Beats Store-Bought Soup

Store-bought soups may be convenient, but they often contain ingredients that add to your family’s toxic burden instead of supporting the abundant life. The list is too extensive for one post, but here’s a quick rundown of what you’re avoiding by making homemade lentil kale soup in your own kitchen.

Excess Sodium

Often, companies will increase sodium levels in packaged soups to boost flavor and help shelf-stable products taste fresh. One popular canned lentil soup lists about 730 mg of sodium per cup, and the full can can reach 1,470 mg of sodium. (1) Reality check: federal guidance recommends that adults limit sodium to less than 2,300 mg per day. (2)

Does this mean you should drink bland soup? No way! Your body needs sodium to thrive, but the source matters. We recommend using Colima sea salt because it’s hand-harvested, mineral-rich, and full of flavor. You’ll never go back to boring table salt again!

Soybean Oil

Soybean oil is one of the most commonly consumed oils because it’s hidden in so many processed foods. It may also show up in mass-produced stocks and packaged soups because it’s cheap and helps stretch products further.

This is important: animal research has shown that soybean-oil-rich diets can alter hypothalamic gene expression in male mice, including pathways tied to metabolic and neurological function. (3) That doesn’t mean one bowl of canned soup is going to ruin your health, but it does support the bigger principle we teach all the time: choose whole foods and better fats whenever you can.

We recommend staying away from canola, soybean, and other genetically modified oils and choosing nourishing fats such as extra-virgin olive oil and coconut oil instead.

Sugar

While you don’t usually think of soups as sweet, sugar is a common additive because it balances acidity and makes processed foods taste better. This is a tried-and-true chef’s trick, but you can do it in healthier ways with carrots, sweet onions, herbs, spices, and slow-simmered vegetables.

Added sugar is not harmless. A large prospective study found a significant relationship between added sugar intake and increased risk of cardiovascular disease mortality. (4) Research reviews also connect higher dietary sugar intake with inflammatory pathways and biomarkers. (5) Who wants to douse their veggies in sugar?

Application: When you make soup at home, you control the salt, the fat, the sweetness, and the quality of every ingredient. That’s biblical health in action: wise stewardship of the body God gave you.

Healthy 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. Extra-virgin olive oil is rich in bioactive compounds, and research highlights its antioxidant and anti-inflammatory properties, including support for immune-inflammatory balance. (6) 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 sautéed, Vidalia onions caramelize beautifully and add a wonderful texture and gentle sweetness to this soup.

Garlic Cloves: Garlic has been used as a natural remedy for centuries. A systematic review of preclinical and clinical data found that garlic and its organosulfur compounds have antiviral potential and immune-modulating activity. (7) 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 beta-carotene content. The cool thing about beta-carotene is that your body can convert it into vitamin A. Vitamin A is important for normal vision, immune function, growth, cellular communication, and organ health. (8)

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 warm, earthy flavor, while thyme gives this recipe a cozy, at-home taste.

Tomatoes: Tomatoes make our soup beautiful, but they also pack a considerable punch. Lycopene, the carotenoid that helps make tomatoes red, has been studied for cancer-preventive and anticancer activity, with evidence strongest in preclinical and observational research rather than as a stand-alone cancer treatment. (9) Lycopene from tomato products has also been studied for helping protect skin against ultraviolet light. (10)

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

• Cumin essential oil brings a deep, earthy flavor to this recipe, and cumin essential oil has demonstrated antioxidant activity in laboratory testing. (11)
• Lemon essential oil brightens the entire pot and gives this soup a fresh finish. Human and preclinical research on lemon essential oil and aromatherapy suggests support for stress and anxiety reduction. (12)
• Thyme essential oil is rich in thymol and has long been used traditionally for upper respiratory support; research reviews describe thyme essential oil and thymol as antimicrobial, anti-inflammatory, antiviral, antibacterial, and antiseptic agents. (13)

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 helps the essential oils distribute evenly. Without a dispersant, your mouth could get irritated. Always remember, you never want to ingest an essential oil neat, and you should only cook with essential oils labeled for culinary use from a trusted company.

Lentils: We love using a colorful mix of lentils in this soup. Lentils are filling, inexpensive, and fantastic for your health. Each lentil variety is unique in composition, so adding a mix gives you a wider range of benefits. Current research describes lentils as anti-inflammatory, antioxidant-rich, and beneficial for gut and metabolic health. (14)

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. It’s usually slightly bitter raw, but it tastes amazing when cooked into a savory soup. Lentils and kale are a powerhouse pair. Researchers have described lentils and kale as complementary nutrient-rich whole foods, and one review notes that brassicas like kale are a perfect complement to pulse crops like lentils. (15)

The benefits of cancer-preventing kale are unique in that cruciferous vegetables contain glucosinolates, which are broken down into biologically active compounds such as isothiocyanates and indoles. Cutting and chewing help activate this process. (16) 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 Superfood Soup for a Hearty Meal

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!

Here’s the thing: healthy eating doesn’t have to be complicated. A pot of soup like this gives you fiber, plant-based protein, cruciferous vegetables, herbs, spices, and essential oils in one family-friendly meal.

Kale and Lentil Super Soup

Prep Time 15 minutes minutes

Total Time 1 hour hour

Author Mama Z

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Servings

2x4x6x

Ingredients

• ¼ cup extra-virgin olive oil
• 1 tablespoons organic dried minced onion OR 1 medium organic sweet Vidalia onion, finely chopped,
• 4 medium organic garlic cloves, pressed
• 2 medium organic carrots, sliced
• 1 teaspoon organic ground cumin
• 1 teaspoon organic curry powder
• ¼ teaspoon organic dried thyme
• 1 (28-ounce) can organic diced tomatoes, drained OR 28 ounces of organic tomato sauce
• 3 drops lemon essential oil
• 2-3 drops cumin essential oil
• 1 drop thyme essential oil
• 1 cup organic red, green, AND brown lentils, rinsed
• 4 cups organic vegetable broth OR Homemade Vegetable Broth
• 2 cups boiling purified OR distilled water
• 1 tablespoon freshly squeezed organic lemon OR lime juice
• 1 teaspoon pink Himalayan salt OR sea salt, ground
• ½ teaspoon organic white pepper, ground
• ¼ teaspoon organic ground cayenne pepper
• 2 small bunches organic baby kale, chopped, OR 1 (10-ounce) bag organic frozen kale

Supplies

• Large Pot
• Immersion blender OR Blender

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and carrots. Cook until the onion and garlic are very tender and start to brown, about 10 minutes. Add the cumin, curry powder, and thyme, and cook, stirring, for 30 seconds to 1 minute to release their scent. Stir in the tomatoes, followed by the 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 mixture to a boil over medium heat and immediately reduce the heat to low. Simmer for 20 to 30 minutes, until the lentils are cooked through and tender.
• Using an immersion blender or blender, puree the entire mixture. Then add the kale and the remaining 1 cup of boiling water. Cook for another 5 to 10 minutes over low heat, until the kale is cooked through. If not serving immediately, refrigerate for up to five days or freeze the soup in smaller portions.

Homemade Vegetable Broth (Vegan)

Prep Time 15 minutes minutes

Total Time 2 hours hours

Author Mama Z

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Servings

2x4x6x

Ingredients

• 3 tablespoons organic tomato paste
• 2 organic medium-sized onions , halved (can leave the skin on)
• 3 organic carrots , chopped
• 4 organic celery stalks , chopped
• 1 whole organic garlic bulb , halved (can leave the skin on)
• 1 cup organic mushrooms , sliced
• 2 organic bay leaves
• ⅛ cup fresh organic parsley , chopped OR 1 tablespoon dried
• 1 2-inch ginger root, chopped (can leave peel on)
• ½ tablespoon organic turmeric
• 2 teaspoons organic white pepper , ground
• 10 cups purified OR distilled water
• 2 tablespoons pink Himalayan salt OR sea salt, ground
• 1 tablespoon organic unfiltered apple cider vinegar
• 1 dropperful organic plain liquid stevia
• 2 drops thyme essential oil
• 2 drops oregano essential oil

Instructions

 

• Place the tomato paste, chopped onions, carrots, celery, garlic, mushrooms, bay leaves, parsley, ginger, turmeric, and white pepper in a large pot over low heat. Stir to combine.
• Pour water over the vegetable mixture.
• In a small bowl, combine the sea salt, essential oils, apple cider vinegar, and stevia. Mix well and add to the soup pot. For best results, simmer for at least 1 hour and up to 2 hours.
• Scoop the vegetables and herbs out of the broth. If you want a smoother broth, filter it through a fine-mesh strainer.
• Freeze the broth in food-grade containers or store it in freezer bags. You can refrigerate the broth for up to 5 days.

Notes

You can add 3 tablespoons of Deluxe Vegetable Soup Blend or Bouquet Garni, which gives you a great addition of herbs and veggies.  If using Bouquet Garni, add it to a reusable tea bag and let it simmer with the other broth ingredients.

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.

Application: Don’t skip this step! Sautéing builds the flavor foundation so your soup tastes rich and satisfying without needing sugar, excess salt, or artificial flavor enhancers.

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.

This is important: essential oils are potent. A few drops are plenty for a whole pot of soup. More is not better, especially when cooking for the family.

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! It’s dairy-free, sugar-free, and full of bioactive ingredients. It’s the perfect healthy complement to any barbeque!

Lentil Kale Soup FAQs

Is lentil kale soup healthy?

Yes, lentil kale soup is a healthy, plant-based meal when it’s made with real food ingredients. Lentils provide fiber, plant-based protein, minerals, prebiotic carbohydrates, and polyphenols, while kale adds cruciferous vegetable compounds, carotenoids, and other bioactives. (14) (15) (16)

Can you put essential oils in soup?

Yes, you can put essential oils in soup when you use culinary-grade essential oils, follow a trusted recipe, and include a dispersant such as olive oil. This recipe uses only a few drops for the entire pot and combines them with olive oil and tomatoes so the flavor distributes properly.

What essential oils taste good in lentil soup?

Lemon, cumin, and thyme essential oils taste wonderful in lentil soup. Lemon adds brightness, cumin adds warmth and depth, and thyme gives the soup a savory herbal flavor.

Can I make this lentil kale soup ahead of time?

Yes. This lentil kale soup is a great make-ahead meal. Store leftovers in the refrigerator for up to five days or freeze the soup in smaller portions for quick lunches and dinners.

Can I use spinach instead of kale?

Yes, you can use spinach instead of kale, but kale gives this recipe a heartier texture and cruciferous vegetable benefits. For the best superfood soup, stick with kale or use a mix of kale, spinach, and other cruciferous veggies.

Is this lentil kale soup vegan?

Yes, this recipe is vegan when made with vegetable broth. It’s also dairy-free, gluten-free, and packed with satisfying plant-based ingredients.

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