Nutrition,  Recipes


It’s that time of year for soup, hot chocolate, Shepherd’s Pie, and cozy loungewear. And sitting by the fire. Oh, and Netflix.
Hearty, comforting curry lentil soup with potatoes and kale! Big curry flavor in this 1-pot soup that comes together in less than 45 minutes. The perfect satisfying, healthy, plant-based meal.


  • 1 Tbsp (15 ml) coconut oil (or sub a neutral oil, such as avocado)
  • 1 cup (160 g) diced yellow or white onion
  • 1 tsp minced fresh ginger
  • 2 whole (120 g) carrots, peeled and chopped
  • Pinch sea salt + black pepper, plus more to taste
  • 4 cloves garlic, minced (~2 Tbsp or 12 g)
  • 3 cups (450 g) diced potatoes (I used 1/2 peeled sweet potato, 1/2 unpeeled baby yellow potato)
  • 1 1/2 Tbsp (5 g) curry powder*
  • 5-6 cups (1200-1440 ml) vegetable broth
  • 1 cup (192 g) green lentils, thoroughly rinsed and drained
  • optional: 1 Tbsp (12 g) coconut sugar, plus more to taste
  • 4 cups (240 g) chopped green or purple kale
FOR SERVING optional
  • Fresh chopped cilantro
  • Lemon juice

    1. Heat a large pot over medium heat. Once hot, add oil, onion, ginger, and carrots. Season with a pinch each sea salt and black pepper and stir. Cook for 3-5 minutes, stirring frequently, until onions are soft and fragrant.
    2. Add garlic and potatoes and stir. Cook for 3-4 minutes to brown slightly, and then add curry powder. Stir to coat. Cook 2 minutes more.
    3. Add 5 cups (1200 ml) vegetable broth and increase heat to medium-high. Once at a low boil, add lentils, stir, and reduce heat to low. Simmer for 20-25 minutes, uncovered, or until lentils and potatoes are tender.
    4. Taste and adjust seasonings, adding coconut sugar for a little sweetness (optional), more curry powder for intense curry flavor, or sea salt and pepper for more balance. I added more of each.
    5. If the soup has thickened too much, add remaining 1 cup (240 ml) vegetable broth, stir, and cook until warmed through.
    6. In the last few minutes of cooking, add the kale and cover to steam until tender but still vibrant green – about 2-3 minutes.
    7. Serve immediately as is or with cilantro and fresh lemon juice (optional). Bread or Flatbread
    *If you aren’t into curry, simply omit the curry powder and compensate with a bit more salt, pepper, and a generous 1-2 tsp fresh thyme! This will give it more of a classic fall soup flavor.
    *Nutrition information is a rough estimate for 1 of 4 servings calculated without coconut sugar and 5 cups vegetable broth (serves 4 as an entrée and 6 as a side).
    credit: the minimalist baker

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