Healthy Fall Soup for Basic Moms


It’s that time of year again. The night air has a hint of a chill, the schools are back in session, every road in the state is under construction, and everything is doused in pumpkin. Ah…fall. In honor of all things cozy, I figured I’d share a little fall soup recipe I just made up (based on Portuguese kale soup)…which came out great! And is SUPER healthy and nutritious!

I recently substituted kielbasa for linguica in kale soup, and used cannellini beans instead of potatoes (this was DELICIOUS, by the way)…but wanted to find a way to incorporate lentils (super healthy), leaner kielbasa, and sweet potatoes. I also threw in hot peppers, which boost metabolism and add a kick. Of course, feel free to tweak this to your needs/tastes. Not everyone likes spicy stuff!

Healthy Kale & Kielbasa Soup for Fall 

What You’ll Need:
1 pkg. turkey Polska kielbasa
1 sweet yellow onion
2 red chili peppers
1 medium sweet potato
3/4 cups lentils (measured dry)
10 cups kale
32 oz. vegetable stock
4 cups of water
salt & pepper
And one pot (Coated if possible)

Cut sweet potato, onion, and pepper into tiny cubes. If kale is not chopped, chop this as well. Slice kielbasa to your liking (I do semi-circles).

1. Brown kielbasa lightly, over medium heat, in the bottom of the pot. If it’s not coated, you’ll need to use cooking spray to prevent sticking.
2. Add stock.
3. Add onions, peppers, sweet potato, and lentils. I added garlic salt & pepper but you can season this as you’d like. Bring to a rigorous boil.
4. Once boiling, lower heat to medium-high. Slowly add kale.
5.  Lower heat to medium for 15-20 minutes. It’s necessary to cook on medium OR medium-high for some period of time so that the sweet potatoes soften. Stir frequently.
6. After 20 minutes, add 4 cups of water. Mix, lower heat to low/medium-low and simmer for 30-45 minutes, stirring occasionally.
7. Your soup is done. I like to turn the heat off and let the soup cool slightly.

So…what’s the nutritional breakdown?

Total calories for the pot: 1,200
Total yield: 10-11 cups
That breakdowns to 110-120 calories per cup!  AWESOME!

Each cup has about 7 grams of protein, 3 grams of fiber, and 3 grams  of fat  (Less than 1 gram of saturated fat!) Plus, TONS of Vitamin A, C, calcium, and iron!

It’s delicious. (If I do say so myself.)
Even my husband said, “Hey, that’s not bad!”
So yeah, I’m basically Rachael Ray.

I really like this fall soup re-heated the next day with good, crusty bread. Enjoy while wearing an oversized sweater and watching Hocus Pocus if you want to be next level basic.


Previous article13 Fall Picture Book Recommendations
Next articleCoffee & A Carnival: The Best Way to Fall
Laura is a thirty-something mom of 2, living in Cumberland RI—only 3 miles from her childhood home. After meeting her husband and briefly living in Plymouth MA, she dragged him back with her to Rhode Island, where they bought their home. Laura attended the University of Rhode Island for both her bachelor’s degree in Human Development and Family Studies and her doctorate in Physical Therapy. She and her husband tied the knot in 2015, and welcomed their first son in 2016. They recently added another son to their family in late 2018, and Laura enjoys being the only woman in her house—the queen of the castle! She works as a physical therapist in an Early Intervention program, work that is challenging and that she loves. E.E. Cummings once wrote “The most wasted of all days is one without laughter,” and these are words that she tries to live by daily.