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Lentil and Kale Stew

Lentil and Kale Stew
Dinner, Soup

Low Gi Recipe Logo

20 minutes
25 minutes


  • 2 tsp olive oil (or vegetable oil)
  • 1 brown onion medium, finely chopped
  • 1 carrot large, diced
  • 2 cloves garlic peeled and grated
  • ½ tsp ground turmeric
  • ½ tsp ground cumin
  • ½ tsp ground coriander (cilantro)
  • ½ tsp dried chilli flakes (optional)
  • 1 ½ cups dried whole green lentils
  • 400 g no added salt diced tomatoes
  • 3 cups reduced salt vegetable stock
  • 3 cups water
  • 1 bunch kale stems removed and leaves roughly chopped
  • 1 lemon juiced, (around 3 tbs)
  • ½ tsp ground black pepper
  • 2 tbsp pesto divided


  • Heat the oil in a large saucepan. Add the onion and carrot. Cook, stirring, until the onion has softened. Add the garlic, turmeric, cumin, coriander, and chilli flakes (if using). Cook, stirring, for 1 minute or until the spices smell fragrant
  • Add the lentils, canned tomato, vegetable stock and water to the saucepan and stir well. Bring the mixture to the boil, then reduce the heat to low and simmer gently for 20-25 minutes or until the lentils are about 90% tender
  • Add the kale, lemon juice and pepper and stir well. Cook until the kale is just wilted
  • Serve with ½ tablespoon of pesto swirled through each bowl of stew

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Calories: 340.7kcal | Carbohydrates: 43.3g | Protein: 22.5g | Fat: 4.6g | Saturated Fat: 1.5g | Sodium: 560mg | Potassium: 966mg | Fiber: 17g | Sugar: 11.6g
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