A hearty, fiber-rich soup of green lentils and kale in a cumin-spiced broth. A nourishing plant-based dinner that is budget-friendly.
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Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery.
Cook 5 minutes until softened. Add garlic, cumin, and turmeric. Stir 1 minute.
Add rinsed green lentils and chicken broth (or water). Bring to a boil.
Reduce heat and simmer 25 minutes until lentils are tender.
Stir in chopped kale and cook 5 more minutes until wilted.
Add tomato paste, salt, and pepper. Stir to combine.
Finish with a squeeze of lemon juice and serve in deep bowls.
K2 is fat-soluble and directs calcium to bone (away from arteries). This meal's fat + calcium content benefits from K2's directional effect.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Methylfolate (5-MTHF) is the bioavailable form, preferred over folic acid especially with MTHFR variants. Pair with B12 to keep the methylation cycle balanced.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.