Hearty Winter Lentil, Greens & Root Veggie Stew
February is the month of the heart, and I’ve been inspired to create a heart-healthy, cozy winter recipe for this month! Living on the South Shore of Massachusetts, winter 2026 has been keeping us bundled up, and soups and stews have become my weekly meal prep staples. I love mixing them up with ingredients that support gut health, heart health, immunity, and inflammation, especially during these cold months.
This lentil soup is packed with heart-healthy nutrients:
Lentils – Rich in fiber and protein, they help keep you full, balance blood sugar, and support heart health by binding to cholesterol and toxins for removal. Fiber also promotes healthy digestion, weight management, and blood sugar regulation. Aim for 25–35 grams daily.
Greens – Kale and Swiss chard are loaded with iron, calcium, antioxidants, and fiber. Mixing up your greens is great for variety; your body thrives on it. Try to include 30 different plants per week.
Spices – Paprika and turmeric add flavor and anti-inflammatory benefits. Turmeric’s curcumin is especially potent, and the bright yellow color signals its power.
Root vegetables – Carrots and sweet potatoes bring beta-carotene, supporting inflammation reduction, eye health, hormone balance, and immunity.
Tomatoes – Packed with lycopene, they help boost immunity and add a vibrant flavor to the soup.
Beyond its nutrient profile, this soup is just plain delicious. Enjoy it as a meal with quality crackers like Mary’s Gone or breads like Ezekiel or homemade sourdough, pair it with a salad, or serve as an appetizer.
A fun bonus — a client recently introduced me to the best vegetable chopper, and I can’t believe I waited so long to get one! It has cut my prep time in half and gives perfectly chopped veggies for soups, saving me from the dreaded onion tears. If you know, you know!
A fiber-rich, cholesterol-friendly, blood-sugar-balancing one-pot meal.
Recipe
Ingredients
Servings: 4-6
1 tbsp extra virgin olive oil
1 yellow onion, diced
3 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
1 medium sweet potato, cubed
1 cup dry green or brown lentils, rinsed
1 tsp ground turmeric
1 tsp dried thyme
½ tsp smoked paprika
1 bay leaf
1 (14 oz) can diced tomatoes
5 cups low-sodium vegetable broth
2 cups chopped kale or Swiss chard
1 tbsp lemon juice
Sea salt & black pepper to taste
Instructions
In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Sauté 5–7 minutes until softened.
Stir in sweet potato, lentils, turmeric, thyme, paprika, and bay leaf.
Add tomatoes and broth. Bring to a boil, then reduce to a gentle simmer. Cover and cook 25–30 minutes, until lentils and vegetables are tender.
Stir in kale and cook another 5 minutes until wilted.
Finish with lemon juice, salt, and pepper. Remove bay leaf before serving.
Why it’s heart healthy
✔ Lentils provide soluble fiber to help lower LDL cholesterol
✔ Olive oil delivers anti-inflammatory monounsaturated fats
✔ Leafy greens support blood vessel health with potassium and antioxidants