Lentil Kale Stew

Lentil Kale Stew

Have I mentioned that I love Kale? It was not always so…

My first introduction to this thick, green, leafy vegetable was during my first pregnancy. A friend had given me a bunch of her old Fit Pregnancy magazines to look over. I found them to be filled with ads trying to sell me what I supposedly needed for pregnancy and beyond. My self esteem tanked as my pregnancy continued because I looked less and less like a pregnant super model as the days went on.

But hidden in those lifeless pages I found a gem. There was a little recipe tucked away where only the determined would find it. The title was “Pregnancy Stew” because it boasted to be high in fiber, calcium, protein, iron and folic acid.

I had never bought Kale before and had to ask the produce manager to point me in the right direction. I am so glad I made that extra effort. Over the years I have made a few adjustments to the original recipe and it has been a winter staple in my house ever since. Even my husband, who I assure you has never been pregnant, loves to fill up on its hardy goodness…

especially if I add a little smoked sausage to his!

That pregnancy ended with the traumatic birth of my son at 30 weeks but he celebrated his 19th birthday this year. Whenever I make this stew, I think of that hard season in our lives and am so thankful for health and healing and for this yummy recipe that has nourished us through the years.

Lentil Kale Stew

December 10, 2017
: 6 to 8
: 20 min
: 60 min
: 1 hr 20 min
: Easy

Rich in nutrients and fiber, this stew is a delicious winter staple.


  • 3 tsp olive oil
  • 1 large onion – chopped
  • 4 to 5 cloves of garlic – crushed or diced
  • 3 to 4 large carrots – diced
  • 4 stalks celery – chopped
  • 1.5 tsp salt
  • Dash of cayenne pepper (optional)
  • 2 cups lentils (brown or green)
  • 4 cups of Chicken or Vegetable Broth
  • 2 to 4 cups water (depending on how thick you want it)
  • 2 (15 ounce) cans petite diced tomatoes or crushed tomatoes
  • 6 cups shredded Kale Leaves (or one large bunch)
  • Balsamic Vinegar
  • Step 1 Over Medium heat, saute onion, carrot & celery in olive oil for about 5 minutes or until softened. (I like to start with the onion while I am chopping the rest, adding the carrot next and the garlic and celery last.)
  • Step 2 Add the broth, water, lentils and tomatoes and simmer covered for 30 to 40 minutes or until lentils are soft.
  • Step 3 Add Diced or shredded kale and heat for another 10 to 15 minutes or until wilted.
  • Step 4 Add salt and pepper to taste and serve with a splash of balsamic vinegar in each bowl.

Recipe Notes:

~For faster cooking and softer lentils, soak them in water for 1 to 6 hours before cooking.

~If you like a thinner stew, add more water or broth with a bit of extra seasoning  for more of a soup consistency. I love to serve the thicker version with a dollop of cottage cheese on top for extra protein and it really does taste good that way.  I make it thinner if I am going to add some leftover chicken, beef or sausage to it… my husband likes it that way.

~For Trim Healthy Mama’s, this is a delicious E meal.  You will just want to be sure that if you are adding meat or cottage cheese, you stick to lean and lower fat.

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