Lentil, Kale & Quinoa Stew (Vegan)

The United Nations is helping to raise awareness about pulses, because these superfoods are loaded with protein, fiber, vitamins, and minerals and have been shown to lower the risk of heart disease, diabetes, lower blood pressure and cholesterol, and help with weight loss. They also contain twice the amount of protein as quinoa! (Which, by the way, had its moment in 2013 when the United Nations declared it the year of quinoa. Remember when everyone called it kwin-oh-a?)

lentil, kale, and quinoa soup in a bowl with a spoon

Well, now it time for pulses to shine.

I’m thrilled to have teamed up with the USA Dry Pea and Lentil Council this year to bring you more creative recipes using these cost-effective proteins. On average, one serving of lentils costs just 10 cents– compare that to one serving of beef at $1.49 and you have a very good reason to practice “Meatless Monday” each week!

lentil, kale, and quinoa soup in a bowl with a spoon

I’m kicking off our week with this hearty vegan stew, featuring nutrient-rich vegetables along with lentils and quinoa for a hearty, protein-packed bowl. I was inspired to make this soup when a reader emailed me asking for a copy-cat recipe of Amy’s Quiona, Kale, & Lentil Soup. I’ve never tried the canned soup myself, but the ingredients looked easy enough, so I gave it a shot– and the results are beyond delicious.

What I especially love is how the texture of the wilted kale blends seamlessly into this stew. I assumed that I wouldn’t like the feeling of wilted fresh greens in any sort of soup, especially a tough one like kale, but boy was I wrong. It’s such a great way to sneak an extra serving of dark leafy greens into your day! I hope you enjoy it, too.

Lentil, Kale & Quinoa Stew (Vegan)
Serves 4 to 6

Ingredients:

1 tablespoon coconut oil
1 yellow onion
3 carrots
3 celery stalks
4 cloves garlic
1 1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon ground turmeric
2 teaspoon salt, plus more to taste
1 cup red lentils
1/2 cup dry quinoa
5 cups water
26.5 oz box of chopped tomatoes
2 cups chopped kale, tough stems removed

Directions:

Melt the coconut oil in a large pot over medium heat and sauté the onions, carrots, and celery until tender, about 8 minutes. Add in the minced garlic and sauté another minute, just until fragrant. Add in the cumin, ginger, turmeric, salt, lentils, quinoa, water, and tomatoes and bring the soup to a boil. Once boiling, lower the heat and cover the pot to let everything simmer until the lentils are tender, about 20 minutes.

preparing lentil, kale, and quinoa soup

Once the lentils and vegetables are very tender, stir in the chopped kale and cook until it’s wilted, just a few minutes. Season with additional salt, if desired, (I added a 1/2 teaspoon myself) and serve warm. Leftovers can be stored in the fridge for up to 4 days, and I think this would make a great packed lunch in a thermos for the week, too!

4.89 from 42 votes
Lentil, Kale & Quinoa Stew (Vegan)
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
A hearty (and affordable!) vegan stew that's perfect for a packed lunch or weeknight meal.
Course: Main Course, Soup
Cuisine: American
Keyword: kale, lentil, quinoa, soup, vegan
Servings: 4
Calories: 361 kcal
Author: Detoxinista.com
Ingredients
  • 1 tablespoon coconut oil
  • 1 yellow onion
  • 3 carrots
  • 3 celery stalks
  • 4 cloves garlic
  • 1 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground turmeric
  • 2 teaspoon salt , plus more to taste
  • 1 cup red lentils
  • 1/2 cup dry quinoa
  • 5 cups water
  • 26.5 oz box of chopped tomatoes
  • 2 cups chopped kale
Instructions
  1. Melt the coconut oil in a large pot over medium heat and sauté the onions, carrots, and celery until tender, about 8 minutes.
  2. Add in the minced garlic and sauté another minute, just until fragrant.
  3. Add in the cumin, ginger, turmeric, salt, lentils, quinoa, water, and tomatoes and bring the soup to a boil. Once boiling, lower the heat and cover the pot to let everything simmer until the lentils are tender, about 20 minutes.
  4. Once the lentils and vegetables are very tender, stir in the chopped kale and cook until it's wilted, just a few minutes. Season with additional salt, if desired, (I added a 1/2 teaspoon myself) and serve warm.
  5. Leftovers can be stored in the fridge for up to 4 days, and I think this would make a great packed lunch in a thermos for the week, too!

Recipe Video

Per Serving: Calories: 361, Fat: 6g, Carbohydrates: 60g, Fiber: 19g, Protein: 18g

Note: This recipe can be adapted to use any veggies and spices you like, but if you use anything other than red lentils, the cooking time and water amount will vary. Other types of lentils take much longer to cook, so be prepared for that when making substitutions!

For more information on the benefits of pulses and for even more recipes, visit PulsePledge.com and take the pledge to eat one serving of pulses each week.

Reader Feedback: What’s your favorite “pulse” recipe? 

This post was created in partnership with the USA Dried Peas and Lentils Council, but all opinions are my own. I can’t wait to share more affordable and protein-rich recipe ideas with you this year! 

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Comments

tRish

Also just quick question on spice amounts. Is 1/2 a half? Or do you mean one to two teaspoons? Sorry silly questions!!

Kris Siebert

This was excellent! I added some jalapeño while cooking, and I like to add some Cider Vinegar to lentil soups/stews. Your site is great. I am doing a standard process liver cleanse and was looking for some new ideas. Trying several of your smoothies too! Happy to have found you! 🙂

Erica Benka

We had this deliciously warming stew for supper at the weekend. It was a hit! Really easy to make and tweak if you’re missing any ingredients. We’ll certainly be making this again. Makes for tasty leftovers too. ENJOY

Rachel

An instant favorite! All that chopping for the veggies takes a while, but the end result is well worth it. The recipe makes A LOT and is super filling thanks to the lentils and quinoa. I only used the minimum amount of salt, but added in a lot of fresh ground pepper for a bit of extra kick. I’ll be making this many times more, you can bet on that!

Amy

My family really enjoyed this recipe. My husband couldn’t stop raving about it. He is a big fan of vegetarian meals, so it was no surprise that he would like it. My 12 year old on the other hand stated that she was not going to eat it, but then after a few bites decided that it was pretty good.I had most of the ingredients, but had to make some substitutions. I was short on carrots (only had 3 that were not big, had pink split lentils instead of red and did not have any celery. I decided to add in a can of navy beans and used fresh ginger instead of powdered. Thanks for the recipe!!

Janice

Made this stew for dinner and it was delicious!! Because of an intolerance to tomatoes, I substituted it with butternut squash, I used 4 cups of water instead of 5 as I wanted it to be thicker, and added some black pepper. Definitely going to make this recipe again. Thank you!

Bruna Goncalves

OMG,this is one of my favourite stews!Been making this recipe for a while now!Thank you so much

mandy

Was a remarkable recipe and am definitely making again! I added olives cause my dad loves them and some mushrooms I’d had for a while. i aslo used green lentils place of red as I can never find red ones that are certified GF. It was my first time using Pomi tomatoes, which I can tell enhanced the flavor compared to canned.

Kathleen Kimmel

I just made this and it was so delicious! I shared the recipe with my mother in law and aunt. I can’t stop eating it! My husband needs to slim down a bit and thought this was super delicious as well.

Thanks so much for the healthy and yummy recipe!

LEANNE

I made this stew last night and it was so good. Instead of kale though I used spinach. Leftovers were just as delicious. Thank you!

Amy

I just made this and it is delicious! I will definitely be making it again. I had leftover cooked quinoa and lentils from another recipe, which also had about a cup of brown rice mixed in. The amount of liquid definitely made it more like a soup, but that worked out perfectly for us. Thanks for the recipe. It is going in my regular rotation.

Dawn

I found this recipe looking to copy a NYC lentil quinoa and kale soup I ear all the time in delis. I left out the tomatoes and added chicken broth, and this soup/ stew is by far the best thing I have ever had. I cannot stop eating it! I also used brown lentils instead of red. I was skeptical about the coconut oil at first, but it gives it this depth of flavor that is amazing. I will be making this many more times!

Abby T

Would you consider making this in an instant pot?

michelle Christine

I don’t practice food combining but I do love a hearty, vegan recipe. I am also trying to make friends with kale This will be a recipe I make again. 🙂

Paige

Tips for making this in the instant pot? Should I add more liquid? Cook time suggestions?

    Megan Gilmore

    I would probably keep the liquid the same and cook at high pressure for 10 minutes with a 10 minute natural release. It might not even need that long, but I’m pretty sure everything would be cooked through with that!

      Paige

      Just finished making this! It turned out great in the instant pot. It’s super flavorful! I let the veggies sauté for a couple minutes then cooked at high pressure for 6 minutes with a natural release of 8 minutes then a quick release. My instant pot took awhile to come to pressure so I lowered the times a little bit. Thanks so much for the suggestions!

Robert Oxtoby

Instead of kale we used spinach,reduced the amount of water and instead of quinoa added a half cup of lentils as extra. We had this with rice steamed with garasalama(half teaspoon)and this was delicious. Forgot to mention clipped coriander leaves to taste and lemon quarters to add after serving to taste.

Elli

This was soooooo delicious! Kept to the recipe other than replacing coconut oil with olive oil and added some additional fresh ginger and cayenne for a little extra kick. This will definitely be a new staple!

Brooke

This has become a staple in my house. I follow the recipe exactly except I add a whole chopped sweet potato and always add more kale at the end. It’s so flavorful and aromatic. It’s filling and healthy and is a perfect meal for a cold winters day. Thank you so much for this awesome recipe:

Toby

Very easy and healthy! Made it in the ip, 10 min low pressure, 10 min NPR, followed by qpr, then added the kale. Used one can of crushed tomatoes and one can of diced tomatoes in place of the box of tomatoes. However, I got 11 servings from the basic recipe!

Dean panicker

Awesome recipe Megan, I will try out soon and let you know, cheers

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