Green Lentil Kale Stew

Bursting with fresh herbs, spices, and citrus, this is a simple and satisfying lentil kale stew with coconut and peppers to make on those days when you are tired and need a warm home-cooked bowl.

Surprising Flavors

I was really surprised by the final result of this lentil kale stew. Everything added to this stew allowed for a full body of flavor. You get an earthy, hearty dish, and you'll get that needed umami and spice level to round it all out. There is also the citrus kick that makes it taste so fresh. Every bite is robust in flavor.

Are you craving more stew ideas? Check out my other lentil soup, Curry Lentil Turkey Stew. For a more Caribbean vibe, try Curry Chicken Gnocchi Soup with Spinach and Mushrooms, Pumpkin Gnocchi Chicken Soup, and Spicy Red Bean Stew with Dumplings and Smoked Turkey. Or try the popular Chicken Meatballs & Israeli Couscous Vegetable Soup.

Ingredients and Instructions

The mirepoix is the onion, carrots, and celery mix in classic French cooking. This is the base for a flavorful stock. Instead of using bay leaf, I used a sprig of dried thyme, traditional in Haitian cuisine. Use pre-cut kale to save time. Green lentils are great for soups and stews since they will still hold their shape through the cooking process. The zhug sauce provides that fresh and spicy kick; try my quick zhug sauce recipe.

I will repeat, the more spices and herbs you use, the less salt you’ll need. This recipe uses paprika, cumin, onion, and garlic powder. But it doesn’t stop there; you will make a flavorful concoction to add at the end. This will be the golden ticket to a robust soup!

Add some umami to make it complete. So you’ll need soy sauce, lemon juice, fresh herbs, bell pepper, and fresh garlic to achieve that fabulous taste.

See the recipe card for quantities.

Busy Folks: Become a better home cook with tips to help you cook more efficiently on Cook's Notebook tab.  You'll also find more detailed steps for the instructions above.

Substitutions

• Zhug - Check your local market for Zhug/ Zhoug/ Schug paste if you don't have time to make the Zhug sauce. It's not the same, but you can try ½ jalapeno and ½ cup cilantro chopped finely diced or chopped in the food processor.
• Low-Sodium Soy Sauce - Try ½ teaspoon of liquid aminos to every tablespoon of soy sauce.

Change the recipe's heat level to your liking and learn more about the Scoville Scale and Chili Pairings.

Variations

• Ground Meat - This will go very well with ground turkey, chicken, or beef.
• Red Instead of Green - Substitute the zhug sauce for harissa.

Equipment

Soup Pot / Dutch Oven - For this recipe, it's essential to use a well-insulated Dutch oven to prevent food from sticking to the bottom. But if you do not have one, keep an eye and stir more frequently. I recently purchased the Lodge 6 Quart Enameled Cast Iron Dutch Oven, and it's been a great experience. It retains heat very well, is clean, and still looks brand new; it's now my favorite pot to make soup and stews. Plus, it can go in the oven. I'm so excited. I can't wait to braise in it!

Storage

• Refrigerator - To store in the refrigerator, you can place the stew in a shallow 2-inch pan to cool down quickly. Then store in an air-tight sealing container. The meal will last up to four days.
• Storage: Freezer - First, follow the refrigeration process mentioned above. Note the kale will be softer when reheated after being frozen. Then you can place it in the freezer in a labeled, airtight container.

FAQ

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Recipe

dinner, vegetarian, vegetables, fall, stove top, spicy, dairy-free, gluten-free, egg-free, 30 minute meal, vegan, pescatarian, pollotarian

Vegetarian

Caribbean, Mediterranean

Yield: 4 ¼x ½x 1x 2x 3x 4x 5x 6x 7x 8x 9x 10x

Author: Maika Frederic

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Green Lentil Kale Stew

Bursting with fresh herbs, spices and citrus, this is a simple and satisfying lentil soup with coconut and peppers to make on those days when you are tired and need a homecooked warm bowl of soup.

Prep time: 10 MinCook time: 20 MinTotal time: 30 Min

Ingredients US Metric

Soup Base

• 1 cup green lentils, rinsed to remove debris
• 2 tablespoon olive oil
• ¾ cup onion, medium diced
• ½ cup celery, medium diced
• ¾ cup carrot, medium diced
• ½ teaspoon dried thyme
• 1 quart of low-sodium vegetable broth
• 6.75 ounces coconut milk (about half of a 13.5 oz can)
• ¼ teaspoon kosher salt
• ¼ teaspoon ground black pepper
• ½ teaspoon smoked paprika
• ½ teaspoon cumin
• 1 teaspoon garlic powder
• 1 teaspoon onion powder

Soup Flavoring

• 2 tablespoons Quick Zhug Sauce
• 1 cup parsley, coarsely chopped
• ¼ cup lemon juice
• 1 tablespoon low-sodium soy sauce
• ½ cup red bell peppers, small diced
• 2 garlic cloves, minced or garlic pressed
• 2 cups kale, stems removed, washed, and chopped large
• 1 tablespoon lemon zest

Instructions

1. Save time in the kitchen: Read the instructions thoroughly, then gather and prep all your ingredients before cooking! Learn Prepping Tips.
2. Heat a medium 4-quart Dutch oven on medium-high.
3. Once the pan is hot, add and heat the olive oil.
4. Add the onions, celery, carrots, and thyme, occasionally stirring to prevent burning for 3 minutes until the onions become translucent.
5. Add the green lentils, vegetable broth, coconut milk, smoked paprika, garlic powder, onion powder, salt, and pepper.
6. Cover and bring to a boil.
7. Once it starts boiling, lower the heat to low-medium heat and simmer for 10 minutes, cooking the lentils halfway.
8. Add the zhug paste, parsley, lemon juice, red bell pepper, garlic, and kale, and simmer for another 5 to 10 minutes covered. It will be done when the kale is tender and the lentils are cooked through.
9. Add and mix in well the lemon zest and taste for salt, add more if necessary.

Notes

Zhug Substitute

• Check your local market for Zhug/ Zhoug/ Schug paste if you don't have time to make the Zhug sauce.
• It's not the same, but you can try ½ jalapeno and ½ cup cilantro chopped finely diced or chopped in the food processor.

Low-Sodium Soy Sauce Substitute

• Try ½ teaspoon liquid aminos to every 1 tablespoon of soy sauce.

Storage: Refrigerator

• To store in the refrigerator, you can place the stew in a shallow 2-inch pan to cool down quickly.
• Then store in an air-tight sealing container.
• The meal will last up to four days.

Storage: Freezer

• First, follow the refrigeration process mentioned above.
• Note the kale will be softer when reheated after being frozen.
• Then you can place it in the freezer in a labeled, airtight container.

Reheat: Stove Top

• Thaw it out entirely in the refrigerator to prevent bacterial growth if frozen.
• I suggest heating it slowly in a saucepan on low heat, covering it with a lid with a small amount of broth, and occasionally stirring to prevent sticking to the bottom of the pan.

Reheat: Microwave

• Thaw it out entirely in the refrigerator to prevent bacterial growth if frozen.
• Heat one to two cups in a bowl for two to three minutes with a small amount of broth and a microwave cover, stirring the dish content every minute until it is hot.

Recommended Products:

Ikea Stainless Steel Serving Bowl (2 Pack) 5" Blanda Blank

Eddingtons HIC Italian Olive Wood Cooking Spoon, Handcrafted in Europe, 12-Inch,50002

Cuisinart Salad Spinner, Green

Nutrition Facts

Calories

410.14

Fat

18.68 g

Sat. Fat

10.22 g

Carbs

47.65 g

Fiber

19.87 g

Net carbs

27.78 g

Sugar

8.02 g

Protein

17.47 g

Sodium

445.34 mg

Cholesterol

0 mg

These are calculations based on search results of the ingredient's nutritional information.

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Food safety

• Cook chicken to a minimum temperature of 165 °F (74 °C).
• Do not use the same utensils on cooked food that previously touched raw meat to prevent food bourne illness from contaminated uncooked meats.
• Wash hands after touching raw meat to prevent cross-contamination.
• Don't leave food at room temperature for extended periods; this can breed bacteria.
• Never leave cooking food unattended to prevent burns and fires.
• Use oils with a high smoke point to avoid harmful compounds.
• Always have good ventilation when using a gas stove to prevent carbon monoxide poisoning.

See more guidelines at USDA.gov.

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