Alkaline Diet Recipe: Red Lentil and Kale Soup

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Kale should be a greens staple in your diet for proper alkaline nutrition. There are so many ways to enjoy this delicious green.

You can add kale to smoothies; make kale chips, sautéed kale, kale salad, and soup like this Red Lentil and Kale Soup. It’s also one of the most nutritious super foods on the planet!

It’s full of fiber to help manage blood sugar and digestion. But what’s surprising is this vitamin packed green is also full of protein, 3 grams per serving.

I’ve talked before about how acidic meat can be. Excess animal protein is linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers.

The China Study, the largest study EVER funded by the NIH (National Institute of Health) concluded that a 10% increase in meat protein turned on the cancer promoting ability of certain genes.

According to a Harvard study, you can live up to 20% longer by eliminating or at least reducing how much red meat you eat. People who ate the highest levels of red meat died the youngest, most often from colon cancer and cardiovascular diseases. If you enjoy eating meat, by no means am I saying cut it out, but you should certainly moderate your weekly intake.

But there are many healthy protein alternatives to meat like red lentils. Red lentils are a great source of potassium and calcium, and are also high in fiber, lean protein, and iron.

This hearty alkaline soup will definitely leave you feeling satisfied and tastes delicious!

Red Lentil and Kale Soup [Serves 4]


  • 1 tablespoon coconut oil
  • 1 medium onion, finely chopped
  • 4 garlic cloves, minced
  • 2 large carrots, chopped
  • 2 stalks of celery, chopped
  • 1 bunch of kale, cut into ribbons
  • 6 cups of vegetable broth
  • 1 ½ cup red lentils, rinsed
  • Salt and pepper to taste

Heat the oil in a large pot over medium heat. Add the onion and sauté until translucent – 3-5 minutes. Add the garlic, carrots, celery and kale and sauté for 2-3 minutes. Add the broth, lentils, salt and pepper. Cook on medium-low heat until lentils are tender, 20 minutes.

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Delicious! So FILLING and also quick and easy.

I do not use the thick kale stems. And veggies are best in smaller pieces. (Kale, Celery, onion and carrots)

Also nice to add cumin and/or extra garlic. Even garlic powder.

Amy Kunze
Amy Kunze

what if i need gluten free? buckwheat???? How can I make a bread or tortilla gluten free? Almond flour?

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