Kale & Veggie Autumn Soup (Vegan and Fat-Free)


I’m all about warm Autumn and Winter soups that comfort me but don’t weigh me down. Really, vegetables and spices are all you need for taste. This soup is fat-free and without cream, milks, or flours. It combines an assortments of beans, legumes, and grains with vegetables and greens to create balanced and textured result. Feel free to substitute as you like. Spiced lightly with salt and pepper, its all you need to keep you centered and calm on a cold day. Enjoy!

Kale: contains nearly 20 percent of the RDA of dietary fiber in just one cup, is packed with carotenoids and flavonoids that fight against cancer, is anti-inflammatory with its omega-3 fatty acids content, prevents colon, bladder, breast, prostate, ovarian and gastric cancer, promotes cardiovascular health, is essential for detoxification, strengthens the bones, boosts immunity, lowers blood pressure, promotes a healthy immune system, and contributes to healthy vision.

Kale & Veggie Soup

by Aylin @ GlowKitchen


  • 2 cups fresh kale, stemmed
  • 1/4 cup red lentils
  • 1/4 cup green lentils
  • 1/4 cup quinoa
  • 1 can (15 oz) canned garbanzo beans, drained and rinsed
  • 1 medium carrot
  • 1 stalk celery
  • 1/2 red bell pepper
  • 1 long green pepper
  • 1/2 white onion
  • 4 cloves garlic, peeled and whole
  • 2 tablespoon tomato paste
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon paprika


Chop all the veggies, except for the garlic, into equal, bite-sized pieces.


Put all ingredients into a pot over medium heat. Add 5-6 cups water, or to the point that the water is about 1 inch above the vegetables.



Bring mixture to a boil then reduce heat to a simmer and let cook for 45 minutes to one hour or until all is tender.


Serve and enjoy on a crisp day!


Bon Appetit!

xo Aylin

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