The “Sweet Care” Winter Warmer: Kale & Green Lentil Soup

This Kale & Green Lentil Soup is hearty, budget-friendly, and packed with fiber. Fiber acts like a “brake” for sugar absorption, making this an ideal February lunch.

Kale & Green Lentil Soup Ingredients (Serves 4)

• 1 tbsp Olive oil or sunflower oil
• 2 Onions, finely chopped
• 1 large Carrot, diced
• 1 stick Celery, chopped
• 1-2 cloves Garlic, crushed
• 1 tsp Ground cumin (great for digestion!)
• 1 tbsp Tomato purée
• 1 can (400g) Green lentils in water (keep the water for extra thickness)
• 200g Kale (chopped, stems removed)
• 500ml Low-sodium vegetable stock

Simple Steps

1. Sauté: Heat the oil in a large pan. Add the onions and cook for about 7–10 minutes until they are soft and golden.
2. Soft Vegetables: Add the carrot and celery. Stir and cook for another 3 minutes.
3. Flavor: Stir in the garlic, cumin, and tomato purée. Let the aromas fill your kitchen for about a minute.
4. Simmer: Pour in the lentils (with their liquid) and the stock. Bring to a boil, then turn the heat down, cover, and simmer gently for 12 minutes.
5. The Greens: Add the kale on top, put the lid back on, and let it wilt into the soup for a final 5 minutes.
6. Serve: Season with plenty of black pepper.

Golden Heritage “Smart Swap” Tip

“Pro Tip: If you usually have bread with your soup, try swapping the white roll for a small handful of toasted pumpkin seeds or walnuts sprinkled on top. It adds a delicious crunch and healthy fats without the heavy carb load of bread!”