Kale Tomato Soup

A great way to incorporate more greens into your diet is to add them to soups. Kale is high in vitamins A and C and also in calcium and iron.  Research has shown that the calcium from kale is absorbed into your body better than the calcium from dairy foods. 


Kale Soup


2-3 tablespoons of olive oil
2 leeks thoroughly washed and chopped
2 carrots, chopped
2 stalks of celery, chopped
2-3 cloves of chopped garlic
Salt & pepper


32 ounces of vegetable broth
28 ounce can of diced tomatoes


1 can of cannellini beans, washed & drained
1 large bunch of kale roughly chopped




Saute your vegetables on low heat in olive oil until softened. Don't skip this step. Salt & pepper to taste. Add the tomatoes and broth. Raise the heat to medium and bring to a simmer. Add your beans and Kale and only cook until the kale begins to wilt. Try not to over cook the kale.

Lentil Loaf & Soup

Lentil soup is very hearty and filling, probably owing to the fact that lentils are high in protein and fiber. Unlike other dried beans, lentils cook up rather quickly.

Lentil Soup

1 package dried lentils, rinsed
32 ounces of vegetable stock
2 small carrots, diced
1/2 onion, diced
2 cloves garlic, chopped
1 medium potato, diced
1 small bunch of cilantro, chopped
Spices & salt

Spices can include a teaspoon of some or all of: cumin, coriander, turmeric, cayenne pepper, salt

Soak the lentils in water for about half an hour. Drain, rinse and place lentils in a large pot with the vegetable stock and bring heat up to medium. Add all your vegetables and spices and simmer for about 35 minutes until veggies and lentils are soft.

Lentil loaf is the perfect alternative to meatloaf. It not only looks good plated up, it tastes great and holds up well enough to put in a sandwich the next day.

Lentil Loaf

3 cups of lentil soup with most of the liquid drained
1 cup cooked brown rice
1/2 cup ketchup or 1/4 cup sriracha hot sauce
2-3 teaspoons vegan worchestire sauce

Mash lentils with a fork. Add rest of ingredients and mix well until all ingredients are incorporated. Cover loaf pan with parchment paper and press lentil mixture into loaf pan. Brush top with ketchup. Bake at 350 degrees for 30-40 minutes. Cool slightly before slicing.