Description
This Easy Sweet Potato Lentil Soup is a hearty, nutritious, and comforting vegan meal perfect for any season. Packed with sweet potatoes, green lentils, and fresh kale, this soup combines wholesome ingredients with warming herbs and spices for a deliciously satisfying bowl of soup. It’s simple to prepare on the stovetop, making it a great choice for a quick weeknight dinner or meal prep option.
Ingredients
Scale
Vegetables
- 1 onion, finely chopped
- 3 cloves garlic, finely minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 large sweet potato, cut into 1/2 inch cubes
- 2 cups chopped fresh kale
Broth and Legumes
- 7.5 cups (60 oz.) vegetable broth
- 1 cup green lentils
- 1 (15 oz.) can diced tomatoes
Herbs and Seasonings
- 2 bay leaves
- 1 teaspoon fresh thyme (or 1/3 teaspoon dried)
- 1 teaspoon fresh rosemary (or 1/3 teaspoon dried)
- 1 teaspoon fresh sage (or 1/3 teaspoon dried)
- Salt and pepper, to taste
Garnishes
- Vegan croutons
- Pumpkin seeds
Instructions
- Sauté Vegetables: In a large pot, add 2 tablespoons of water or vegetable broth. Add the finely chopped onion, minced garlic, diced carrot, and diced celery. Sauté over medium heat until softened, about 3-4 minutes. This helps build the base flavor of the soup.
- Add Sweet Potatoes: Add the cubed sweet potatoes to the pot and continue cooking for an additional 5-6 minutes, stirring occasionally. Add more water or broth, 2 tablespoons at a time, as needed to prevent sticking or burning.
- Simmer Soup: Stir in the vegetable broth, green lentils, diced tomatoes, bay leaves, and herbs (thyme, rosemary, sage). Bring the mixture to a simmer, then reduce heat to medium-low and cook for 35 minutes or until the lentils are tender and cooked through.
- Add Kale: Remove the pot from heat and stir in the chopped kale. Allow the soup to sit for 5 minutes to let the kale wilt and absorb some of the flavors without overcooking.
- Final Seasoning and Serve: Remove and discard the bay leaves. Season the soup with salt and pepper to taste. Serve hot, garnished with vegan croutons and pumpkin seeds for added texture and flavor.
Notes
- The nutrition facts do not include salt and pepper added to taste.
- If you prefer, substitute sweet potatoes with white potatoes or any potato variety of your choice.
- If you don’t have lentils, canned beans can be swapped in—add them at the end with the greens to prevent overcooking.
- Spinach or other greens can replace kale; tougher greens may need longer cooking time, so adjust accordingly.
- For dry herbs, use 1/3 teaspoon each of dried thyme, rosemary, and sage as a substitute for fresh herbs.
Nutrition
- Serving Size: 1 serving (about 1/4 of recipe)
- Calories: 284
- Sugar: 12 g
- Sodium: 463.2 mg
- Fat: 1 g
- Saturated Fat: 0.2 g
- Unsaturated Fat: 0.8 g
- Trans Fat: 0 g
- Carbohydrates: 56 g
- Fiber: 11.1 g
- Protein: 14.3 g
- Cholesterol: 0 mg
