Hearty + Nourishing
- Prep Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
- Cost per Serving: ~$2.00
- Calorie Count per Serving: ~285 kcal
As a busy mom juggling work, school pick-ups, and everything in between, I’m always looking for healthy meals that I can make quickly, that taste great, and that my family will actually eat. This kale lentil sweet potato soup has become one of our absolute favorites—and not just because it’s packed with wholesome ingredients like red lentils, sweet potatoes, and kale.
The first time I made this lentil sweet potato kale soup, it was a weeknight and we were all exhausted. I threw everything into one big pot, hoping for the best. My husband had two bowls, and even my two daughters, who can be picky eaters, asked for seconds. That’s when I knew this kale sweet potato lentil soup was going into our regular rotation.
What I love most about this soup is that it’s hearty without being heavy, naturally plant-based, and full of fiber, iron, and protein. Plus, it keeps really well, so I usually make a big batch and freeze half for later. It’s such a comforting, nourishing option when you want to serve something warm and satisfying that still feels clean and good for you.
Whether you’re feeding toddlers, teens, or just trying to find something the whole family will enjoy, this lentil kale sweet potato soup hits the mark. It’s simple, budget-friendly, and a great way to introduce more vegetables to your kids in a way they’ll actually love.
How to make Kale Lentil Sweet Potato Soup
You will need
Olive Oil: Don’t skimp here—olive oil lays the flavor foundation for the entire soup. It helps soften the vegetables and gives everything a lovely richness. You’ll need just enough to coat the bottom of your pot and help the aromatics shine.
Onion: One medium yellow onion, chopped, adds that sweet-savory depth we all love in soups. If your kids are sensitive to texture, dice it fine—it will melt right in.
Carrots: Carrots bring natural sweetness and extra nutrition. I usually go for four medium ones, peeled and chopped. No need to be precise—the more rustic, the better.
Sweet Potatoes: These are the creamy, hearty heart of this soup. I use two small sweet potatoes, chopped into bite-sized chunks. They soften beautifully and balance the earthy lentils with just the right touch of sweetness.
Salt & Pepper: A pinch of salt helps the veggies sweat and the flavors bloom. Adjust to taste, especially if your broth is already salted.
Garlic: Four crushed cloves give this lentil sweet potato kale soup its comforting aroma. Fresh is best, but pre-minced will do in a pinch when time’s tight.
Cumin & Chili Powder: These spices give the soup a warm, earthy base. The cumin adds smokiness, and the chili powder brings subtle heat—nothing too spicy for little ones.
Thyme: Just a teaspoon adds a cozy, herbal note that pairs so well with the sweet potatoes and lentils.
Diced Tomatoes: A 28 oz can, drained, brings brightness and body. Go for fire-roasted if you want a little extra depth.
Vegetable Broth + Water: The broth brings flavor, the water balances it out. Together, they create the perfect base for the lentils to simmer in.
Bay Leaf: A single bay leaf adds that slow-cooked flavor even when you’re short on time. Just don’t forget to fish it out before serving!
Red Lentils: These cook faster than green or brown lentils and break down beautifully into a creamy texture. No soaking required—just rinse them well.
Kale: I use curly kale, chopped into small pieces. It softens quickly and adds color, texture, and loads of nutrients. Feel free to swap with baby spinach if you’re in a rush.
Lemon Juice: Don’t skip the lemon! The juice of one and a half lemons added at the end brightens up the entire dish and balances the richness of the lentils and sweet potatoes.
You’ll find the exact quantities and instructions below in the printable recipe card.
Step-by-Step Instructions
Step 1 – Get your base going
Start by heating 3 tablespoons of olive oil in a large soup pot or Dutch oven over medium heat. While it heats up, go ahead and chop your onion, carrots, and sweet potatoes. No need to be too precise here—just aim for bite-sized chunks. Add the chopped veggies to the pot with a generous pinch of salt and a few cracks of black pepper. Let them cook for about 6–8 minutes, stirring now and then, until everything softens and starts smelling amazing.
Step 2 – Build the flavor
Crush four cloves of garlic (no need to mince fine) and add them to the pot. Stir in your spices—cumin, thyme, and chili powder—and let them toast for about a minute. You’re not cooking them long, just waking them up.
Step 3 – Pour in the liquids
Drain the diced tomatoes and add them to the pot. Then pour in the vegetable broth and water. Toss in a bay leaf (don’t forget to take it out later!). Stir everything together and bring it all to a boil.
Step 4 – Add the lentils
Once it’s bubbling, stir in the rinsed red lentils. Lower the heat to a gentle simmer, cover the pot, and let everything cook for about 20–25 minutes. The sweet potatoes should be fork-tender, and the lentils will break down slightly, giving the soup that creamy, hearty texture.
Step 5 – Stir in the greens
Add your chopped kale and let it wilt into the soup—this takes just 3 to 5 minutes. The heat will soften it while keeping that gorgeous green color.
Step 6 – Finish with lemon
Turn off the heat and stir in the fresh lemon juice. It may seem like a small step, but it completely brightens the flavor and ties everything together.
Step 7 – Serve
Ladle the soup into bowls and serve it as-is, or with a slice of crusty bread if your family eats gluten. It’s even better the next day, so don’t be afraid to double the batch.
Quick Recipe Tips (from one busy mom to another)
Chop while you go.
You don’t need to prep everything before starting. I usually start sautéing the onions and carrots, then peel and dice the sweet potatoes while those are cooking. It saves time and keeps things moving.
Use pre-chopped or frozen veggies if you’re in a rush.
No shame in shortcuts! Frozen chopped kale or even pre-diced sweet potatoes can make this soup come together even faster—especially on a busy weeknight.
Add kale at the end.
It only needs a few minutes to wilt, and it keeps its bright color and texture. I toss it in just before turning off the heat.
Make a double batch.
This soup reheats beautifully, so I usually make extra and freeze a few portions for those “what’s-for-dinner?” nights when I have zero energy.
What to Serve with Kale Lentil Sweet Potato Soup Recipe
This kale lentil sweet potato soup is filling enough to stand on its own, but if you want to turn it into a full meal—or just have a little something on the side for hungry kids or a bigger crowd—here are a few easy ideas that pair perfectly:
Grilled Cheese Sandwiches
This is our go-to on busy weeknights. A classic grilled cheese is quick to throw together and adds just the right comfort-food touch. You can even sneak in some spinach or tomato for a little veggie boost.
Buttery Garlic Bread or Toasted Baguette
Serve a few slices of warm, crusty bread on the side to soak up all that flavorful broth. It’s simple, but always a hit—especially with kids.
Side Salad
When there’s time, a quick green salad with whatever’s in the fridge—lettuce, cucumber, cherry tomatoes, even some shredded cheese—makes a light and fresh pairing. A lemon vinaigrette ties in nicely with the soup’s citrusy finish.
Rice or Quinoa
If you’ve got leftovers and want to stretch them for another meal, serve the soup over a scoop of rice or cooked quinoa. It makes the soup feel heartier and turns it into a comforting bowl-style dinner.
Crackers or Pita Chips
Tty these crisp, flavorful homemade garlic herb crackers are a fun side option and great for scooping. If you’re looking for something homemade but still easy, this is it. They store well too—great for meal prep or lunchboxes the next day.
FAQ about Kale Lentil Sweet Potato Soup
Can you put lentils in sweet potato soup?
Definitely—and honestly, that’s where the magic happens. Lentils add plant-based protein and creaminess to sweet potato soup without needing any dairy or thickeners. Red lentils are especially great because they cook quickly and break down into a smooth texture, making the soup rich and satisfying. It turns a simple sweet potato soup into a full, nourishing meal. We break it all down in this guide to how healthy lentil soup really is.
When should I add kale to lentil soup?
Always near the end. Kale only needs about 3–5 minutes to wilt down in hot soup, especially if it’s chopped into small pieces. If you add it too early, it can overcook and lose its bright color and fresh flavor. Think of it as the final green boost before serving.
Are lentils and sweet potatoes good for you?
Absolutely. Both are powerhouses when it comes to nutrition. Lentils are full of fiber, plant-based protein, and iron—great for energy and digestion. Sweet potatoes are loaded with vitamin A, antioxidants, and complex carbs that keep you full longer. Together, they make this kale lentil sweet potato soup a balanced, feel-good option you can serve with confidence.
Is it okay to eat lentil soup every day?
Yes, especially when it’s packed with veggies like kale and sweet potatoes. Lentil soup is low in fat, high in nutrients, and gentle on the digestive system. If you vary your toppings or sides—like switching up the greens, using different spices, or adding grains—you can enjoy it daily without getting bored. Just make sure to balance it with other meals throughout the day for variety.
Kale Lentil Sweet Potato Soup
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Vegan
Description
This hearty and nourishing kale lentil sweet potato soup is the perfect plant-based one-pot meal for busy families. Made with protein-rich red lentils, tender sweet potatoes, fresh kale, and warming spices, it’s packed with fiber, iron, and vitamins—all in a cozy, kid-approved format. Whether you’re looking for a make-ahead dinner, a freezer-friendly recipe, or a meatless Monday staple, this vibrant lentil sweet potato kale soup checks all the boxes.
Ingredients
3 tablespoons olive oil
1 medium yellow onion, chopped (about 1 cup)
4 carrots, chopped (about 2 cups)
2 small sweet potatoes, peeled and chopped (about 2 ½ cups)
Salt and pepper to taste
4 cloves garlic, crushed
2 teaspoons ground cumin
1 teaspoon dried thyme
1 ½ teaspoons chili powder
1 can (28 oz) diced tomatoes, drained
4 cups vegetable broth
4 cups water
1 bay leaf
2 cups red lentils, rinsed
4 cups kale, chopped
Juice of 1 ½ lemons
Instructions
Heat olive oil in a large soup pot over medium heat. Add the chopped onion, carrots, and sweet potatoes, season with salt and pepper, and sauté for about 6–8 minutes until the vegetables begin to soften. Add the crushed garlic, cumin, thyme, and chili powder, and cook for one minute more to toast the spices. Stir in the drained diced tomatoes, vegetable broth, and water. Add the bay leaf and bring the mixture to a boil. Once boiling, add the red lentils, reduce the heat to low, cover, and let simmer for 20–25 minutes until the lentils and sweet potatoes are tender. Remove the bay leaf, then stir in the chopped kale and let it wilt for about 3–5 minutes. Turn off the heat and stir in the lemon juice. Taste and adjust seasoning as needed. Serve warm, with crusty bread or a light side salad if desired.
Notes
Red lentils are best for a creamy texture; green or brown lentils take longer to cook and won’t break down the same way.
If using tougher greens like collards, add them 5–10 minutes earlier to give them more time to soften.
The soup thickens as it sits—just add a splash of broth or water when reheating.
Freezer-friendly: cool completely, then store in containers for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: One-Pot, Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 ½ cups
- Calories: 285kcal
- Sugar: 7g
- Sodium: 420mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 42g
- Carbohydrates: 42g
- Fiber: 13g
- Protein: 14g
Keywords: kale lentil sweet potato soup, lentil sweet potato kale soup, lentil kale sweet potato soup, kale sweet potato lentil soup, vegan lentil soup, healthy lentil soup, red lentil sweet potato soup
If you’re like me—juggling work, school runs, laundry, and trying to get something healthy on the table before the next meltdown—this kale lentil sweet potato soup might just become your new weeknight lifesaver. It’s quick, hearty, and full of the kind of ingredients that make you feel good about what you’re feeding your family.
What I love most is that this lentil sweet potato kale soup checks all the boxes: it’s plant-based, naturally gluten-free, budget-friendly, and seriously satisfying. My girls love it, my husband goes back for seconds, and I can freeze the leftovers for those crazy nights when cooking just isn’t in the cards.
If you’ve been searching for a simple, nourishing family dinner that doesn’t require a ton of prep or cleanup, this soup delivers every single time. Give it a try and let me know in the comments how it went—did your kids love it? Did you add your own twist? I’d love to hear how you make it work for your home.
And if you’re looking for more easy, healthy recipes like this one, be sure to check out our other cozy favorites right here on savorathome. Because feeding your family well shouldn’t feel like a full-time job.
You’ve got this, mama.
I love
★★★★★