Lentil Soup with Kale & Sweet Potatoes: A Hearty & Wholesome Meal Prep Staple

Embrace ultimate comfort and nutrition with our Lentil Soup with Kale & Sweet Potatoes, a truly delicious and healthy dish perfect for any day. This recipe offers a straightforward preparation with minimal time investment, making it ideal for meal prepping on a relaxed Sunday. It effortlessly highlights natural sweetness and robust flavor profiles, offering a wholesome alternative to heavier, less nutritious options.

Lentil Soup with Kale & Sweet Potatoes

Embrace ultimate comfort and nutrition with our Lentil Soup with Kale & Sweet Potatoes, a truly delicious and healthy dish perfect for any day.

Prep Time

15 mins

Cook Time

45 mins

Total Time

60 mins

Servings: 6Course: Main Course, SoupCuisine: American, Healthy

Ingredients

2 tbsp Olive Oil: For sautéing aromatics and building a flavorful base.
1 large Onion, diced: Adds a sweet, savory foundation to the soup.
2 Carrots, diced: Provides natural sweetness and essential nutrients.
2 Celery stalks, diced: Contributes aromatic depth and a subtle crunch.
3 cloves Garlic, minced: Offers pungent, savory notes that enhance the overall flavor.
1 tsp Dried Thyme: Infuses the soup with an earthy, herbaceous aroma.
1 cup Green or Brown Lentils, rinsed: The protein-rich base, providing heartiness and fiber.
6 cups Vegetable Broth: The liquid foundation, bringing all the flavors together.
1 large Sweet Potato, peeled and cubed: Adds natural sweetness, vibrant color, and creamy texture.
4 cups Kale, stems removed and chopped: Boosts nutritional value with leafy greens and a slightly bitter balance.
Salt and Black Pepper to taste: Essential for seasoning and enhancing all ingredients.
Optional: Fresh parsley or a squeeze of lemon for garnish: Adds brightness and a fresh finish.

Method

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, carrots, and celery, cooking until softened, about 5-7 minutes.
2. Stir in minced garlic and dried thyme, cooking for another minute until fragrant. Be careful not to burn the garlic.
3. Add the rinsed lentils and vegetable broth to the pot, bringing the mixture to a boil. Reduce heat, cover, and simmer for 15 minutes.
4. Stir in the cubed sweet potato. Continue to simmer, covered, for another 10-15 minutes, or until sweet potatoes are tender and lentils are cooked through.
5. Add the chopped kale to the pot, stirring until it wilts and becomes tender, which usually takes about 3-5 minutes.
6. Season generously with salt and black pepper to taste. Adjust seasonings as needed for optimal flavor.

Hearty Lentil Soup with Kale and Sweet Potatoes in a rustic bowl

Why You'll Love This Lentil Soup with Kale & Sweet Potatoes

Packed with plant-based protein and fiber, keeping you full and satisfied.
An excellent source of vitamins and antioxidants from kale and sweet potatoes.
Perfect for meal prep, as flavors deepen and improve over time.
Warm and comforting, ideal for chilly evenings or a nourishing lunch.
Naturally gluten-free and easily adaptable for vegan diets.

Ingredients for Lentil Soup with Kale & Sweet Potatoes

Gather these wholesome ingredients to create a truly nourishing and flavorful soup.

Arrangement of fresh soup ingredients: lentils, kale, sweet potatoes, broth, aromatics

2 tbsp Olive Oil: For sautéing aromatics and building a flavorful base.
1 large Onion, diced: Adds a sweet, savory foundation to the soup.
2 Carrots, diced: Provides natural sweetness and essential nutrients.
2 Celery stalks, diced: Contributes aromatic depth and a subtle crunch.
3 cloves Garlic, minced: Offers pungent, savory notes that enhance the overall flavor.
1 tsp Dried Thyme: Infuses the soup with an earthy, herbaceous aroma.
1 cup Green or Brown Lentils, rinsed: The protein-rich base, providing heartiness and fiber.
6 cups Vegetable Broth: The liquid foundation, bringing all the flavors together.
1 large Sweet Potato, peeled and cubed: Adds natural sweetness, vibrant color, and creamy texture.
4 cups Kale, stems removed and chopped: Boosts nutritional value with leafy greens and a slightly bitter balance.
Salt and Black Pepper to taste: Essential for seasoning and enhancing all ingredients.
Optional: Fresh parsley or a squeeze of lemon for garnish: Adds brightness and a fresh finish.

How to Make Lentil Soup with Kale & Sweet Potatoes

Follow these simple steps for a truly comforting and nutritious bowl of soup.

Chef's hands stirring vegetables in a large pot on a stovetop

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, carrots, and celery, cooking until softened, about 5-7 minutes.
2. Stir in minced garlic and dried thyme, cooking for another minute until fragrant. Be careful not to burn the garlic.
3. Add the rinsed lentils and vegetable broth to the pot, bringing the mixture to a boil. Reduce heat, cover, and simmer for 15 minutes.

Collage of soup preparation steps: simmering lentils, adding sweet potatoes, stirring in kale

4. Stir in the cubed sweet potato. Continue to simmer, covered, for another 10-15 minutes, or until sweet potatoes are tender and lentils are cooked through.
5. Add the chopped kale to the pot, stirring until it wilts and becomes tender, which usually takes about 3-5 minutes.
6. Season generously with salt and black pepper to taste. Adjust seasonings as needed for optimal flavor.

Expert Tips for the Best Lentil Soup

Rinse Lentils Thoroughly: This removes any debris and helps prevent cloudiness in your soup.
Don't Overcook Lentils: They can become mushy if cooked too long; aim for tender but still firm.
Adjust Broth Consistency: For a thicker soup, simmer longer; for a thinner soup, add more broth or water.
Season in Layers: Add salt and pepper throughout the process, not just at the end, for deeper flavor.
Storage: Store leftovers in an airtight container in the refrigerator for up to 4-5 days. It also freezes well for up to 3 months.
Flavor Boost: A splash of apple cider vinegar or lemon juice at the end can brighten all the flavors.

Recipe Variations

Spicy Kick: Add a pinch of red pepper flakes with the garlic for a bit of heat.
Different Greens: Swap kale for spinach or Swiss chard; add thinner greens closer to the end of cooking.
Add Grains: For extra heartiness, consider stirring in cooked quinoa or brown rice during the last few minutes. You might also enjoy our Mediterranean Quinoa Bowls with Roasted Chickpeas for another grain-packed meal.
Smoky Flavor: A dash of smoked paprika can add a lovely depth of flavor.

How to Serve Lentil Soup with Kale & Sweet Potatoes

Serve this hearty lentil soup warm with a sprinkle of fresh parsley or a dollop of dairy-free yogurt. A crusty piece of whole-grain bread or a light side salad makes for a complete and satisfying meal. For another healthy and quick meal, try our Lemon Herb Chicken & Veggies, or perhaps a Sweet Potato and Black Bean Burger.

Plated lentil soup with kale and sweet potatoes, garnished with fresh herbs on a wooden table

How Long to Cook Lentil Soup with Kale & Sweet Potatoes

This soup generally takes about 35-45 minutes of simmering time. You'll know it's ready when the lentils are tender and the sweet potatoes are easily pierced with a fork. The kale should be vibrant green and slightly wilted.

Is Lentil Soup with Kale & Sweet Potatoes Healthy?

Absolutely! This soup is a powerhouse of nutrition. Lentils provide excellent plant-based protein and fiber, promoting digestive health and satiety. Kale is rich in vitamins K, A, and C, while sweet potatoes offer beta-carotene and natural sweetness. It's a low-fat, nutrient-dense meal perfect for a balanced diet. For more nutritious options, you could also explore a Creamy Avocado Pasta or Zucchini Noodles with Pesto and Cherry Tomatoes.