Lentil Miso Soup with Kale
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- 1 large potato 250 g
- 1 can green or brown lentils or 1 cup dried red lentils (200 g); see Note 1
- 6 cups water 1450 mL
- 6 cloves minced garlic 1 tbsp
- 1 tbsp minced ginger
- 3 tbsp white miso aka "shiro," "sweet," or "mellow" miso
- 2–3 cups kale 60–90 g; see Note 2
- handful shredded nori *optional
- Add all ingredients except nori to the inner pot of the Instant Pot.
- Pressure cook on HIGH for 2 minutes. Quick release immediately.
- Add all ingredients except nori to a stockpot.
- Bring to a boil, then reduce heat. Simmer, covered, for 7–10 minutes.
- Ladle into bowls and top with nori strips. Enjoy hot and steaming!
- You may also use other varieties of lentils. For dried green or brown lentils, or whole red lentils, double the cook time.
- Spinach or cabbage can be used in place of kale—add them towards the end of cooking.
A High Protein Twist on a Traditional Soup
Miso soup is a go-to when I’m craving something savoury. It’s usually eaten as an appetizer before a main, but I wanted to make a full meal of it because ain’t nobody got time to cook a three-course meal during exam season. This Instant Pot lentil soup preserves that earthy, umami flavour of miso, and bulks it up with lentil and kale for a boost of vitamins and protein. With 15 g of protein per bowl, you’ll have no problem getting in enough protein for the day!
Nutrition, Cost, and Emissions Information
Each bowl of lentil miso soup is 265 cal, costs $0.57 per serving, and releases 145 gCO2e of carbon emissions into the atmosphere.
Calculation for full recipe as written (4 servings):
Feel free to contact me for sources on the nutritional and carbon emissions information presented here. Note that I am not a nutritionist and guidelines on this page are provided for informational purposes only.