Fight A Cold With This Spiced Tomato, Kale, and Red Lentil Soup

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When you come down with a cold, you don’t always make the best dietary decisions. Instead of resorting to canned soups that are filled with chemical preservatives that can worsen cold symptoms, provide the body with nutrient-dense foods that can help you reduce the duration of the cold. Slurp this soup down and you may reduce the amount of time that you have the sniffles.

Fight A Cold With This Spiced Tomato, Kale, and Red Lentil Soup
  • Prep Time:10m
  • Cook Time:35m
  • Total Time:45m


  • 1 tbsp. olive oil
  • 2 garlic cloves, minced
  • 1 sweet onion, diced
  • 3 celery stalks, diced
  • 1 bay leaf
  • 1 1/4 tsp. ground cumin
  • 2 tsp. chili powder
  • 1/2 tsp. ground coriander
  • 1/4 tsp. smoked paprika
  • 1/8 tsp. cayenne pepper (or more to taste)
  • 1 (14 oz.) can diced tomatoes
  • 5 c low-sodium vegetable broth
  • 1 c red lentils, rinsed and drained
  • sea salt and pepper, to taste
  • 2 c torn kale leaves, thick stems removed


  1. Warm the olive oil in a large pot over medium heat and then add the onions and garlic. Cook for about 4-5 minutes, or until translucent.
  2. Add the celery and sauté for a few more minutes before adding the bay leaf, cumin, chili powder, coriander, paprika, and cayenne pepper.
  3. Pour the can of tomatoes, vegetable broth, and lentils into the pot. Bring to a boil and then reduce the heat to simmer, uncovered, for about 20-25 minutes, or until lentils are tender.
  4. In the remaining 5 minutes of simmer time, stir in the torn kale. Taste and season with sea salt and pepper accordingly. Remove from the heat after 5 minutes and then ladle the soup into bowls. Enjoy!
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