Sweet Potato, Kale, and Lentil Soup

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I woke up with a scratchy, sore throat this morning. It’s probably allergies, but, it could be the cold my hubby just got over. I’m really hoping it’s the former. Whatever it is, it’s making me crave soup. An antioxidant filled, savory, blast away those germs, bowl of hot liquid gold. It could be 90° outside and I would still want a steaming bowl of broth and veggies. It just makes me feel better.

What’s your go to food when you’re feeling under the weather? I bet you like soup too. It’s comforting, soothing, and a little salty. Those are the things that make a sore throat feel better. It’s a heck of a lot better than gargling with salt water, right?

Fortunately, I had some good things in my cabinets and fridge that would make the perfect cure-all concoction. Some veggie broth, sweet potatoes, lentils, kale, and fresh corn. Think of all of the antioxidants that I was about to send into my body. Can’t you just picture it? Imagine, little nutrient storm troopers rushing in to do battle with all of those nasty little free radicals.

The sweet potatoes in my yummy soup drone have 377% of the daily recommended allowance of Vitamin A. This is a powerhouse vitamin that supports immune function and cell growth. Kapow! Bam! Take that crummy virus, and oh yeah, there’s more where this came from. Are you ready?

Kale is ready for battle with a whopping 133% of Vitamin A and 134%  of Vitamin C! Corn offers up 50% of Vitamin B6, another immune supporter.

Of course, you don’t need to be feeling under the weather to love this soup. I could eat it any day, every day, and feel happy. But it is a great go to when you’re not feeling 100%. Oh, and one more amazing thing, it is easy peasy to make. You won’t spend more than 15 minutes prepping, and 30 minutes cooking it. Awesome!

All you need to do is rinse the lentils, cover them in vegetable broth and water, add the sweet potatoes, onion, and corn, and spices, and let it simmer until the lentils and sweet potatoes are done. Great for a busy week night.

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SWEET POTATO, KALE, AND LENTIL SOUP

Prep Time

15 mins

Cook Time

30 mins

Total Time

45 mins

 

Healthy, easy, and delicious vegetable soup with sweet potato, kale, and lentils.  

Course: Entree, Main Course, Soup

Cuisine: American, Vegan

Keyword: lentil vegetable soup, sweet potato and kale soup, Vegetable soup

Servings: 6 Servings

Calories: 357 kcal

Author: Linda Meyer

Ingredients

• 1 small onion diced
• 64 oz vegetable broth
• 2 cups water
• 2 large sweet potatoes peeled and cubed
• 2 cups corn cut the kernels from the cob is using fresh, or you can use frozen
• 4 cups kale chopped
• 2 cups lentils rinsed
• 1 tsp ground thyme
• 1 tsp oregano
• ½ tsp sage
• Juice from 1 lime
• sea salt to taste
• Pepper to taste

US Customary - Metric

Instructions

1. Heat a large soup pot on medium-high heat. When the pot is hot, add 3 tbsp vegetable broth and the onion. Cook, stirring frequently, until they are translucent. Approximately 7 minutes.
2. Add the remaining ingredients, except the kale, in a large stock pot and bring to a boil. Lower to simmer and cook for approximately 30 minutes or until the lentils are done. Add the kale and cook until wilted. Add the lime juice, stir, and enjoy!

Recipe Notes

The Nutrition Facts are an ESTIMATE only.

Nutrition Facts

SWEET POTATO, KALE, AND LENTIL SOUP

Amount Per Serving

Calories 357 Calories from Fat 9

% Daily Value*

Total Fat 1g 2%

Sodium 1259mg 52%

Potassium 1115mg 32%

Total Carbohydrates 67g 22%

Dietary Fiber 22g 88%

Sugars 8g

Protein 21g 42%

Vitamin A 228.3%

Vitamin C 74.7%

Calcium 12.8%

Iron 34.9%

* Percent Daily Values are based on a 2000 calorie diet.