Red Lentil and Kale Soup with Paprika and Lemon

Mediterranean

Medium · Hot

Red Lentil and Kale Soup with Paprika and Lemon

A warming, earthy red lentil soup enriched with tender kale, finished with smoky paprika and bright lemon. This dish brings communal warmth to the table.

Recipe by

Abeba Tekle

The Injera Table

Prep

15 min

Cook

35 min

Total

50 min

Method

Prep

Dice the yellow onion. Peel and mince the garlic cloves. Peel and chop the carrots into small dice. Remove kale stems and tear the leaves into bite-sized pieces.

Build the Base

Heat olive oil in a large stockpot over medium heat. Add the diced onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.

Add the minced garlic, chopped carrot, paprika, cumin, and cayenne. Stir constantly for 1 minute until the spices become fragrant and coat the vegetables.

Cook the Soup

Rinse the red lentils under cold water and add them to the pot along with the chicken broth. Season with salt and black pepper. Bring to a boil, then reduce heat to a gentle simmer.

Cook uncovered for 20-25 minutes, stirring occasionally, until the lentils have completely broken down and the soup has thickened.

Finish and Serve

Add the kale leaves to the pot and stir well. Cook for an additional 3-5 minutes until the kale is tender but still bright green.

Cut the lemon in half. Squeeze juice from one half directly into the soup and stir. Taste and adjust seasoning with salt, additional paprika, or lemon juice as desired.

Ladle the soup into bowls. Serve with extra lemon wedges on the side for those who want more brightness. Invite everyone to tear bread and scoop together.

Nutri-Score

Excellent balance

A–E · lower is better · score -11

Calories

546

per serving

High in protein · 35gSource of fibre · 17gLow sugar · 10gLow saturated fat · 1g

Protein

35g

Carbs

91g

Fat

10g

Sat. fat

Fiber

17g

Sugar

10g

Sodium

932mg

Gluten FreeDairy FreeHeart HealthyAnti InflammatoryBlood Sugar FriendlyHigh ProteinHigh FiberPlant Forward

Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.

Environmental impact

Very low impact

A–E · lower is better · includes estimates

kg CO₂e

0.3

per serving

ACarbonAEU all-round· both agree

Water

0.6m³

Land

25Pt

Runoff

0.05g P

Red lentils drives 38% of this recipe’s estimated footprint.

Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.

Flavor Profile

Umami

Sweet

Salty

Sour

Bitter

Spicy

Textures

SilkyTenderCreamy

Aromas

SmokyEarthyCitrusHerbal

Kitchen Equipment

Primary Tool

Stockpot

Stockpot Ladle Frying Pan Mortar And Pestle Chef Knife Cutting Board Colander Measuring SpoonsMixing Spoon

Counter FootprintMedium

Techniques

SautéIngSimmeringLayered SeasoningAcid Finish

Safety & Storage

Cooking Temperature

Maintain soup at a gentle simmer (185-200°F) during cooking. The lentil breakdown phase (20-25 minutes) must reach a rolling simmer to ensure food safety. Final serving temperature should exceed 140°F.

High Risk Population

This dish contains chicken broth which may harbor bacterial contamination if undercooked. Immunocompromised individuals, pregnant persons, young children, and elderly individuals should ensure broth reaches full boiling temperature before consumption.

Storage

Cool soup to room temperature within 2 hours of cooking. Transfer to airtight containers and refrigerate at 40°F or below for up to 4 days. For longer storage, freeze in portioned containers for up to 3 months.

Cross Contamination

During prep, ensure kale leaves are thoroughly washed to remove soil and potential debris. The communal serving style with shared bread increases cross-contamination risk between diners—consider individual portions for immunocompromised guests.

Handling

When squeezing lemon directly into the pot, ensure hands are clean and lemon surface is sanitized. The citrus acid may cause skin irritation with prolonged contact—wash hands after handling.

Pro Tips

Technique

Build your spice base like we do with berbere — let the onions soften completely before adding the paprika and cumin. The fat from the olive oil carries those spices and unlocks their warmth, creating layers that bloom as they cook. This is how we transform humble lentils into something deeply satisfying.

Substitution

No red lentils? Yellow or green lentils work too, though they'll hold their shape more and need a few extra minutes. For authentic Ethiopian flavor, substitute the paprika with 1-2 teaspoons of berbere spice blend — it's the heart of our lentil dishes and brings that signature smoky depth you won't get from paprika alone.

From the chef

This soup reminds me of misir wot, our beloved red lentil stew, but reimagined as something you can ladle and share from one pot to many bowls. In Ethiopia, we believe 'betam sebsew' — eat well, eat together — and this recipe honors that spirit with warming spices, earthy lentils, and a bright finish of lemon that lifts everything. The kale adds such beautiful body, like the collard greens we often serve alongside, and when you tear your bread to scoop it up? That is when the meal becomes a gathering.

Abeba TekleThe Injera Table

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TagsHealthyWarmingLentilKaleOne PotVegetarian AdaptableSpicy

AllergensMilkSoyGlutenCelery

Source: generated · June 10, 2026