Lemony Lentil and Potato Chowder

Nutrient Supercharge Recipe

Lemony Lentil and Potato Chowder

Photo taken by VegHealth team

If you’re craving a dish that’s the perfect blend of comforting and refreshing, you’re going to LOVE this Lemony Lentil
and Potato Chowder!

You can have this Mediterranean dish on the dinner table in under an hour, and thanks to its powerhouse dose of
nutrients, it’ll leave you feeling like the Greek goddess or god that you are!

It’s a fan favorite from the Calcium module in our Vegan Nutrition Mastery Program because the kale in it is high in
absorbable calcium.

QUICK TIP: As we explain in our Vegan Nutrition Guide, many calcium-containing foods are also high in oxalic acids,
which reduce calcium absorption. To make sure you’re absorbing plenty of calcium for strong bones, it’s important
to add in foods that are high in calcium and low in oxalic acids, such as kale, bok choy, and broccoli.

The red lentils in this nourishing soup are also packed with magnesium and break down nicely while the soup
simmers, making them easy to digest.

Don’t forget to share this recipe with your friends and family so they can also enjoy this cozy comfort food and get
a boost of calcium to boot!

Course: Dinner
Cuisine: Mediterranean
Supercharge Nutrient: Calcium
Prep Time: 10 minutes
Cook Time: 45 minutes
Yield: 6-7 servings


  • 1 tablespoon olive oil
  • 1 medium onion, sliced
  • 1 tablespoon garlic, minced (careful not to burn)
  • ¼ teaspoon cayenne pepper
  • 3 cups red lentils
  • 6 cups water mixed with 3 teaspoons soup and stock mix OR 6 cups vegetable broth
  • 3 cups unpeeled diced potatoes, red look nice but any will work
  • 3 cups chopped kale
  • 1 chopped tomato
  • 1 teaspoon lemon zest
  • 4 tablespoons lemon juice
  • ¼ cup chopped mint
  • Salt and freshly ground black pepper, to taste


  1. Heat the oil over medium heat in a large stockpot.
  2. Add the onion and sauté for 3 to 4 minutes until they begin to soften.
  3. Add the garlic and cayenne and cook for 1 minute more.
  4. Add the lentils, broth, tomatoes, and potatoes. Bring the mixture to a boil, then reduce to a simmer.
  5. Simmer, covered, for about 35 minutes or until the lentils and potatoes are tender.
  6. Puree the mixture with a hand blender. (optional)
  7. Add the greens and cook 5 more minutes until they are wilted.
  8. Stir in the lemon zest and juice and the mint.
  9. Add salt and pepper, to taste. Serve hot.
Recipe created by Jill Nussinow, R.D., with motifications

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Vegan Mastery Program

Learn how to prepare quick and easy nutritious vegan meals, so you can thrive on a vegan lifestyle. Lessons come from top doctors, registered dietitians and other health experts across the world who are ready to help you master a vegan diet and avoid any pitfalls that can lead to deficiencies and health concerns.

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We chose people who were experts about the lessons they wrote, even if they didn't agree with our other contributors on every point. For example, some of our contributors eat mostly raw foods while others eat mostly macrobiotic. Some shun oil while others stir fry their vegetables. As a result, none of our contributors has endorsed all of the lessons written by other experts.