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Immunity Boosting Lentil Soup

It’s been three weeks straight of the sickies in our house. From the stomach bug to bad colds to a double ear infection, we’ve been through the ringer. This time of year, I do everything in my power to help boost our family immunity and so much of it starts with what we’re eating. This immunity boosting soup is not only packed with nutritionally powerful veggies and spices, it’s a bowl of pure comfort that’s perfect for the raw winter temperatures.

My kiddos love lentils and I love them even more. Not only are they nutritious, economical and satisfying (hello, plant-based protein!) they’re also a blank canvas to experiment with different flavors. I love the red split variety paired with the warm, traditional Indian flavors I used here- turmeric and garam masala, which each have some amazing health and immunity benefits. The cayenne adds a bit of heat and added nutritional value as well. The sweet potato adds sweetness, of course, but also brings in a hearty texture and additional fiber. And kale, we know, is a huge health boost. One cup contains more than a suggested day’s worth of Vitamin A, which is BIG for our immune function.

Another plus about this immunity boosting soup- it’s vegetarian (and if you use vegetable stock, vegan) and dairy and gluten-free. This recipe makes a big pot so you’ll have leftovers, which makes for a perfect winter weekday lunch!



  • 2 tbsp EVOO
  • 1 small onion, diced
  • 3 stalks celery, diced
  • 2 carrots, diced
  • 1 cup red split lentils
  • 2 medium sweet potatoes, peeled and roughly chopped into about 1 inch pieces
  • 2 large handfuls of Tuscan (lacinato) kale, stems removed and roughly chopped
  • 5 cups chicken or vegetable stock
  • 1 tbsp turmeric
  • 1 tsp garam masala
  • 1/4 tsp cayenne (or more or less, depending on spice preference)
  • salt and pepper to taste


  • In a large pot or Dutch oven, heat the olive oil and sautee onion, celery and carrots until soft, about 3 minutes
  • Add in lentils, stirring together with veggies. Cook for about 1 min to toast them a bit.
  • Add in spices and stir to coat.
  • Pour in broth, add diced sweet potatoes and bring to a boil.
  • Lower heat and cover, let simmer for 15-20 minutes (check potatoes for softness).
  • Add in chopped kale and let cook for another 2-3 minutes before serving.
lentil, sweet potato and kale soup

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