Tomato Onion Carrot Soup with Kale and Lentils

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Today has been a long day, probably because I woke up too early because I was way too excited. I often have trouble sleeping because I’m too excited, which is a bit of a worry, but then again, it means life is going pretty awesome for me to be excited.

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Anyway, I spent the morning on another recipe and by the afternoon, I was just pretty tired and needing to do something easy, and for me, the easiest recipes are usually soup and stir fry, just because I’m so used to doing it and the steps are very simple.

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I decided to add together a whole heap of veggies in my fridge, to create this. I recently just started adding kale to stir fry and I can’t believe how delicious they taste. I’m totally going to try and cook with kale more often.

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I absolutely love what the vegan sausage adds to the flavours, and makes it all meaty! You don’t have to add it, of course, or even make your own healthy version. For this recipe, I used the Tofurky vegan sausage, Italian style.

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Tomato Onion Carrot Soup with Kale and Lentils

1 tablespoon extra light olive oil
1 small-medium yellow onion
2 cloves garlic
1 medium carrot
2 small red potatoes (or 1 russet potato)
1 cup grape tomatoes
1 portabella mushroom (or 4-5 small white/cremini mushrooms)
3 cups water
1/2 cup lentils
1 tablespoon sesame paste/tahini
1 tablespoon tomato paste
1 tablespoon white wine/white cooking wine
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon chili powder
3/4 teaspoon Himalayan/sea salt
1/2 teaspoon coconut sugar
1/4 teaspoon ground ginger powder
A few generous sprinkles ground pepper
2 bay leaves
1-2 stalks celery
1 vegan sausage (optional, eg Tofurky or make your own)
A handful kale

Chop the onion into thin slices, then in half so the pieces aren’t too long. Dice the garlic into small pieces. Both both of them in a medium saucepan with a tablespoon extra light olive oil.

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Saute the onion for 10 minutes on medium high-high heat (5-6 or 6), be sure to stir a lot.

While the onions are cooking, slice the carrots in small round pieces, peel the potato and dice it into small blocks. Cut the grape tomatoes in half and thinly slice the portabella mushroom or mushrooms.

After the onions have cooked for 10 minutes, add the chopped veggies and stir for a minute.

Then, add the water, lentils, sesame paste/tahini, tomato paste, white wine, onion, garlic and chili powder, coconut sugar, salt, ginger powder, ground pepper and bay leaves.

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Stir lots, and let it cook for about 12-15 minutes until the soup starts to bubble, then turn the heat down to medium low (4).

While that’s going, dice the celery into tiny pieces. After turning down the heat to medium low, add the celery and vegan sausage (if you are using).

Continue simmering for another 10 minutes, by then, the lentils should be soft and so should the veggies. Turn off the heat and add the kale, give it a quick stir and take it off the stove.

Oh, don’t forget to take those bay leaves out.

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Tomato Onion Carrot Soup with Kale and Lentils
Serves: 3
 

Ingredients
  • 1 tablespoon extra light olive oil
  • 1 small-medium yellow onion
  • 2 cloves garlic
  • 1 medium carrot
  • 2 small red potatoes (or 1 russet potato)
  • 1 cup grape tomatoes
  • 1 portabella mushroom (or 4-5 small white/cremini mushrooms)
  • 3 cups water
  • ½ cup lentils
  • 1 tablespoon sesame paste/tahini
  • 1 tablespoon tomato paste
  • 1 tablespoon white wine/white cooking wine
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • ¾ teaspoon Himalayan/sea salt
  • ½ teaspoon coconut sugar
  • ¼ teaspoon ground ginger powder
  • A few generous sprinkles ground pepper
  • 2 bay leaves
  • 1-2 stalks celery
  • 1 vegan sausage (optional, eg Tofurky or make your own)
  • A handful kale

Instructions
  1. Chop the onion into thin slices, then in half so the pieces aren’t too long. Dice the garlic into small pieces. Both both of them in a medium saucepan with a tablespoon extra light olive oil.
  2. Saute the onion for 10 minutes on medium high-high heat (5-6 or 6), be sure to stir a lot.
  3. While the onions are cooking, slice the carrots in small round pieces, peel the potato and dice it into small blocks. Cut the grape tomatoes in half and thinly slice the portabella mushroom or mushrooms.
  4. After the onions have cooked for 10 minutes, add the chopped veggies and stir for a minute.
  5. Then, add the water, lentils, sesame paste/tahini, tomato paste, white wine, onion, garlic and chili powder, coconut sugar, salt, ginger powder, ground pepper and bay leaves.
  6. Stir lots, and let it cook for about 12-15 minutes until the soup starts to bubble, then turn the heat down to medium low (4).
  7. While that’s going, dice the celery into tiny pieces. After turning down the heat to medium low, add the celery and vegan sausage (if you are using).
  8. Continue simmering for another 10 minutes, by then, the lentils should be soft and so should the veggies. Turn off the heat and add the kale, give it a quick stir and take it off the stove.
  9. Oh, don’t forget to take those bay leaves out.


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One comment

  1. Morgan

    I’m so excited to make this! I have a favorite soup from a restaurant that’s similar to this, but love making my own meals.

    PS I love all your beautiful photos and health-conscious recipes. <3

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