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+ servings
superfood soup with lentils, sweet potato, kale, and more

Superfood Soup (plant-based)

Jennifer Freedman
So many superfoods in just one soup! This dish is nourishing, versatile, and irresistible.
5 from 10 votes
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Main Course, Soup
Cuisine American, Indian, Vegan
Servings 6
Calories 259 kcal

Equipment

  • large pot with lid or Dutch oven

Ingredients
  

  • 1 tablespoon olive oil
  • 2 cups yellow onion, diced about 2 small or 1 large onion
  • 1/2 cup mushrooms, chopped, any type optional
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon red pepper flakes optional
  • 1-2 teaspoons * fresh ginger, grated or very finely chopped
  • 2 tablespoons garlic cloves, finely chopped about 5 medium cloves
  • 2 teaspoons ground turmeric
  • 1 1/2 cups brown or green lentils
  • 3 heaping cups sweet potato, diced into bite-sized pieces about 1 large potato
  • 1 teaspoon dried thyme
  • 4 cups vegetable broth I prefer bouillon paste or cubes for this recipe
  • 2 cups water
  • 4 cups chopped greens like kale, Swiss chard, or collard greens
  • 1 1/2 - 2 1/2 tablespoons fresh lemon juice
  • 1 tablespoon nutritional yeast optional
  • black pepper to taste

Instructions
 

  • In large pot or dutch oven, heat oil over medium heat.
  • Add onions and saute until they begin to soften, about 3 minutes.
  • Add mushrooms, salt, and red pepper flakes. Saute for 2 more minutes.
  • Add ginger and garlic. Saute another minute until fragrant.
  • Add turmeric, lentils, thyme, broth, and water. Bring to boil. Reduce to medium. Cover.
  • Cook for 15 minutes. Then add the sweet potatoes.
  • Continue to cook, covered, for about 10 minutes, until lentils and sweet potatoes are soft but not falling apart. If one is finished before the other, turn off burner; food will continue to steam.
  • Mix in greens. Simmer for 5 minutes.
  • Add in lemon juice (starting with 1 1/2 tbsp), nutritional yeast, and black pepper.
  • Taste. Add salt as needed or additional lemon juice for more brightness. Serve.

Notes

* Fresh ginger: for sensitive palates and kids, consider using 1 teaspoon of fresh ginger. Grating the ginger will help balance it in the soup and avoid overly gingery bites.
Refrigerate leftovers for up to 1 week. I do not recommend freezing this recipe.

Nutrition

Calories: 259kcalCarbohydrates: 42gProtein: 16gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 858mgPotassium: 869mgFiber: 19gSugar: 6gVitamin A: 4919IUVitamin C: 53mgCalcium: 166mgIron: 5mg
Keyword carrot and lentil soup, kale soup, superfood soup, sweet potato soup, vegan superfood soup
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