Tag Archives: Easy Vegan soup recipes

Lentil Soup with Sweet Potatoes and Kale

Here’s a delicious soup, made without added oil, is easy to put together and feeds a crowd. The recipe can easily be adjusted to make more or less, as needed. See a video demonstration below on how to make this soup. The recipe is below the video.

Enjoy!
Judi

Lentil Soup with Sweet Potatoes and Kale
Makes 8 Servings

8 cups vegetable broth
2 cups water
2-1/2 cups small sweet potato cubes (about 1 large sweet potato)
6 cups chopped kale (1 bunch)
1-1/2 cups sliced carrots
1 cup diced yellow onion
1 cup brown lentils, rinsed
2 (14.5 oz) cans diced tomatoes
½ cup rice of choice, rinsed
1-1/2 Tbsp dried parsley
1 Tbsp dried thyme
Salt to taste, optional

Add all ingredients to a large pot with a lid. Stir to combine the ingredients. Cover the pot and bring to a boil. Lower heat to simmer, stirring occasionally, for 45 minutes to 1 hour. Enjoy!

Tips: To shorten preparation time, you can use pre-cut fresh kale sold in the produce section of many grocery stores. If that’s not an option, you could also use frozen, chopped kale. One 12-ounce bag should be enough. If that’s not available, use most of a 16-ounce bag. Frozen, diced onions may be used, as well as frozen carrots and sweet potato cubes. When you use frozen vegetables in place of fresh, they will not absorb as much liquid as the fresh vegetables would, so you should omit the 2 cups of water to start with. As the soup cooks, if you want more broth, add the water or more vegetable broth.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Kale Vegetable Soup

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Here’s a delicious soup recipe that really isn’t hard to put together, so don’t let the ingredients list scare you! See the tips section for suggestions on how you can cut preparation time by using pre-cut vegetables and/or canned veggies from the grocery store. This soup is really delicious, so it’s worth giving it a try! See the video demonstration on how to make this soup. The written recipe is below the video.

Enjoy!
Judi

Kale Vegetable Soup
Makes About 6 Servings

1 small bunch of kale, washed and finely chopped (about 6 cups)
2 (14.5 oz) cans diced tomatoes
1 (15.5 oz) can of black beans (or beans of choice), rinsed and drained
6 cups vegetable broth (OR 4 cups of vegetable broth + 2 cups of water)
1-1/2 cups diced white potato (1 large potato)
1-1/2 cups sliced carrots
1 cup corn
1 cup diced yellow onion (or 3 Tbsp dried onion flakes)
½ cup steel-cut oats, OR rice (of choice), OR another grain of choice
1 Tbsp dried parsley flakes
2 tsp dried thyme
Salt to taste, optional

Place all ingredients in a large pot that has a lid. Cover the pot and bring everything to a boil. Lower the heat and simmer until everything is tender, about 45 minutes. Stir the soup occasionally as it cooks. Taste and adjust seasoning, if needed. Enjoy! Store leftover soup in a covered container in the refrigerator and use within 4 days.

Tips:

To make things easier with less prep work, you could use frozen diced onions so you don’t have to dice them yourself.

You could use already shredded or sliced carrots from the grocery store. OR you could use 1 can of sliced carrots (drained). OR you could even use frozen carrot slices.

For the potatoes, you could use frozen diced potatoes, OR one can of diced potatoes, drained.

If you opt for using canned vegetables you could reduce the liquid by one cup, if desired, to reduce the amount of broth in the soup (canned vegetables will not absorb as much liquid as fresh vegetables).

Also, if you don’t want to add any grain (like the oats or rice) to the soup, you could increase the corn to 1-1/2 or 2 cups to compensate (one whole can of corn should be enough).

If you don’t want to cut up the kale from a fresh bunch, you could buy pre-cut kale in bags. Beware that the pieces are often rather large and may be too large for soup, so a little chopping may still be needed.