Nourishing Soups and Stews

Sweet Potato, Lentil, and Kale Stew from YumUniverse

This hearty vegan stew will leave you feeling thoroughly warm and cozy in the chilly winter months. Don’t be afraid to mix up the ingredients: you can substitute butternut squash for sweet potato (or use both), sub any hearty greens for kale (like mustard greens or collards), or use a red or orange bell pepper if you can’t find yellow.

Makes 4+ servings


1 tablespoon coconut oil
2 cups sweet potato, diced
1/2 yellow bell pepper, seeds and ribs removed, diced
1 yellow onion, diced
4 cloves garlic, minced
1 1/2 teaspoons ground cumin
1 tablespoon lime juice
6 cups veggie stock
1/2 cup hulled buckwheat groats, soaked
1 cup French green lentils, soaked
1 bay leaf
3 large kale leaves, stems removed, chopped
2 teaspoons sea salt, or more to taste
Black pepper to taste


  1. Heat a large stockpot to medium, add coconut oil, sweet potato, yellow bell pepper, and onion, and sauté for 15 minutes, stirring occasionally. Add garlic and cumin and stir occasionally for 3 minutes.
  2. Now add lime juice, veggie stock, buckwheat, lentils, and bay leaf. Bring to a boil.
  3. Reduce heat to simmer and cook, covered, another 15 minutes. Stir in kale and cook for 1-2 minutes. Season with salt and fresh ground pepper to taste.

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Sniffle Soup from Plant-Powered Families

Even if you don’t have the sniffles, this soup is altogether comforting and delicious–sure to be a favorite! Adapted from Eat, Drink & Be Vegan.

Makes 5-6 servings


1 1/2 tablespoons plus 3 1/2-4 cups water, divided
1 1/2 cups diced onion
1 cup diced carrot
1 cut diced celery
3 large cloves garlic, minced
1 teaspoon paprika
1 teaspoon mild curry powder
1/2 teaspoon sea salt
1/4 teaspoon dried thyme
Freshly ground black pepper to taste
2 cups dried red lentils
3 cups vegetable stock
2 teaspoons chopped fresh rosemary (see note)
1–1 1/2 tablespoons apple cider vinegar or lemon juice


  1. In a large pot over medium heat, add 1 1/2 tablespoons of the water, onion, carrot, celery, garlic, paprika, curry powder, sea salt, thyme, and black pepper and stir to combine. Cover and cook for 7-8 minutes, stirring occasionally.
  2. Rinse the lentils. Add the lentils, the remaining 3 1/2 cups of the water, and stock and stir to combine. Increase heat to bring mixture to a boil. Once boiling, reduce heat to low, cover, and simmer for 12-15 minutes.
  3. Add rosemary and simmer for another 8-10 minutes or more, until lentils are completely softened. Stir in vinegar, and add more water to thin the soup if desired. Serve.

Rosemary Note: Fresh rosemary is quite exquisite in this soup, but if you don’t have it, you can use dried. However, if you’re using dried, add it at the beginning of the cooking process, along with the other dried spices, and use less, 1/2-1 teaspoon.

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  1. deb said on

    I am making this soup in my Instant Pot. I may have missed it, but I dont see the vinegar in the ingredients? I am going to guess that it is just a bit, and I will use one of my flavoured vinegars. Any thoughts?

  2. Susan said on

    Hi Just got your lentil soup on the stove,simmering.
    You refer to vinegar in the steps,but not mentioned in the ingredients.
    How much and what kind?

  3. Sarah Bain said on

    I see a note in the directions to add vinegar at the end but the list of ingredients doesn’t mention vinegar. How much and what kind?

  4. Heather Butterfield said on

    Sorry, everyone! The ingredients list has been updated with the vinegar.

  5. Marian Erickson said on

    Are split red lentils and whole red lentils interchangeable?

    • Heather Butterfield said on

      Marian: Yes, split and whole red lentils are interchangeable depending on your personal preference. Whole lentils will cook slower but will hold their shape better, while split lentils will cook faster. Let us know how it goes!

  6. Bob K said on

    I made the stew yesterday. Directions said to cook lentils for 1-2 minutes. Green lentils took 30 minutes to cook. Also, the directions did not say when to cook kale, so I put kale near the end and simmered until tender.

    • Heather Butterfield said on

      Good instincts, Bob! That is when the kale should be added; sorry we missed that. Hope it turned out well!

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