Warm, nourishing, and packed with nutrients, this Hearty Vegan Lentil & Kale Soup with Sweet Potatoes is the perfect comfort food for chilly days—or any day you crave a wholesome, filling meal. With tender lentils, vibrant kale, and naturally sweet chunks of sweet potato simmered in a flavorful broth, this soup is as delicious as it is healthy.
Ready in just about 45 minutes, this one-pot recipe is easy to make, budget-friendly, and loaded with plant-based protein and fiber. Whether you’re meal-prepping for the week or feeding a crowd, this soup will quickly become a household favorite.
Why You’ll Love This Recipe
- Wholesome and Satisfying: A perfect blend of textures and flavors to keep you full and energized.
- Nutrient-Packed: Lentils provide protein and iron, sweet potatoes are rich in beta-carotene, and kale adds a boost of vitamins and minerals.
- Budget-Friendly: Made with pantry staples and affordable ingredients.
- Versatile: Easily customizable to suit your taste or available ingredients.
Ingredients
For the Soup:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 medium sweet potato, peeled and cubed
- 1 cup dried green or brown lentils, rinsed
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- 1/2 teaspoon turmeric (optional)
- 1 bay leaf
- 2 cups chopped kale, stems removed
- Salt and pepper to taste
Optional Garnishes:
- Fresh parsley or cilantro, chopped
- A squeeze of fresh lemon juice
- Crusty bread or vegan crackers
Ingredient Breakdown
Lentils
Lentils are a plant-based powerhouse, providing protein, iron, and fiber. Green or brown lentils work best here, as they hold their shape during cooking.
Sweet Potatoes
Naturally sweet and full of beta-carotene, sweet potatoes add a delightful flavor contrast and a soft texture to the soup.
Kale
Kale adds vibrant color, texture, and a nutrient boost. Substitute with spinach or Swiss chard if desired.
Spices
The combination of cumin, smoked paprika, thyme, and turmeric creates a rich, aromatic broth that ties the dish together.
Instructions
Step 1: Sauté the Vegetables
- Heat the olive oil in a large pot over medium heat.
- Add the onion, garlic, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and fragrant.
Step 2: Add the Sweet Potatoes and Spices
- Stir in the sweet potatoes, cumin, smoked paprika, thyme, turmeric (if using), and bay leaf.
- Cook for 2 minutes to toast the spices and enhance their flavor.
Step 3: Simmer the Soup
- Add the rinsed lentils and vegetable broth to the pot. Stir to combine.
- Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the lentils and sweet potatoes are tender.
Step 4: Add the Kale
- Stir in the chopped kale and let it cook for 5-7 minutes, until wilted.
- Taste and adjust seasoning with salt and pepper as needed.
Step 5: Serve
Ladle the soup into bowls, garnish with fresh parsley or cilantro, and serve with crusty bread or crackers. Enjoy!
Picture Gallery
Tips and Variations
- Make It a Stew: Use 4 cups of broth instead of 6 for a thicker, heartier stew.
- Switch the Greens: Try spinach, Swiss chard, or collard greens instead of kale.
- Add Protein: Boost the protein content by adding a can of chickpeas or white beans.
- Add Heat: Sprinkle in some red pepper flakes or a dash of hot sauce for a spicy kick.
- Meal Prep-Friendly: This soup stores well and tastes even better the next day as the flavors meld together.
Nutritional Information (Per Serving)
- Calories: 250
- Protein: 12g
- Carbohydrates: 40g
- Fat: 4g
- Fiber: 10g
- Vitamin A: 120% of the daily value
- Iron: 20% of the daily value
This soup is a nutrient-dense, well-balanced meal that’s both comforting and energizing.
Conclusion
The Hearty Vegan Lentil & Kale Soup with Sweet Potatoes is a comforting, flavorful dish that’s perfect for any time of year. Whether you’re looking for a meal-prep option, a warming dinner, or a nourishing lunch, this soup has you covered.
Give it a try, and let us know what you think! Share your favorite variations or serving suggestions in the comments below—we’d love to hear how you make this dish your own.
Frequently Asked Questions
1. Can I use red lentils for this recipe?
Yes, but keep in mind that red lentils cook faster and tend to break down, creating a creamier texture.
2. How do I store leftovers?
Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat on the stovetop or in the microwave.
3. Can I freeze this soup?
Absolutely! Allow the soup to cool completely, then freeze it in portion-sized containers for up to 3 months. Thaw and reheat before serving.
4. What can I use instead of sweet potatoes?
You can substitute sweet potatoes with butternut squash, Yukon gold potatoes, or parsnips.
5. How can I make this oil-free?
Simply sauté the vegetables in a few tablespoons of vegetable broth or water instead of olive oil.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.