Healing Lentil Soup

By: Kim Ruzycki - Certified Integrative Health & Nutrition Coach Oct 17, 2018
Lentil Soup, Picky Diet, Vegan goodness

This soup is full of all our favourite words...

  • anti-inflammatory
  • antioxidant-rich
  • immune boosting
  • skin beautifying

Plus its full of clean iron and protein for energy and fibre for natural detox, healthy digestion, and weight management.  Probably could have named it super-woman soup ;-)

This basic soup is quick to make, hearty and filling and so delish. Really perfect on a chilly winter night. Make a big pot and keep the leftovers in the fridge or freezer in single serving containers to make busy nights, or to go lunches a breeze.



serves 6-8

  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, peeled and cut into thin rounds
  • 1 Tbsp olive oil
  • 1 sweet potato, scrubbed and cut into bite-size pieces
  • 1 tsp dried oregano
  • fresh ground sea salt and pepper
  • 6 cups vegetable broth
  • 1 bay leaf
  • 1 tsp turmeric
  • 1 cup dried red lentils, rinsed and drained
  • 4 - 6 large kale leaves, torn

Tips & Nutrition

I used red lentils because they cook quickly so this soup can be done within about 30 minutes. If you would like to use a different lentil you will need to simmer it longer until they are tender.  Feel free to add more or less kale or even sub in with chard, baby kale or spinach. 

The turmeric, garlic, and onion are all anti-inflammatory, the greens are full of antioxidants, the carrots and sweet potato have tons of vitamin A for gorgeous skin and an immune boost and the lentils are a great source of iron, protein, and fibre. Yum!


In a large soup pot sauté the onion, garlic and carrots in the olive oil on medium heat until tender. Add in the chopped sweet potato and season with oregano and fresh ground sea salt and pepper.
Add in the vegetable broth, bay leaf, turmeric and rinsed lentils. Bring to a boil. stir, then reduce heat and simmer for 20 minutes.
Remove the bay leaf, add in the kale and simmer for another few minutes until the kale is just wilted.

Kim is passionate about teaching others how to eat mindfully and live vibrantly. A series of chronic health issues gave her the motivation to learn about the relationship between her health and her diet. After embracing a plant-based diet and figuring out how to maintain a social life, enjoy travelling and ensuring she was getting all the correct nutrients and minerals - Kim realized how great she felt and how happy she was in her lifestyle.

She founded Picky Diet to share this with the world so that they might realize that they too can live happy and healthy with only a few small changes. A graduate of the Health and Nutrition Coaching program from the Institute for Integrative Nutrition, she is a Board Certified Integrative Health & Nutrition Coach and works with both individuals and corporations on nutrition and whole-body wellness.