Lemony Chicken, Kale, Sweet Potato, and Red Lentil Stew

The other day I arrived back at my friend Elena’s adorable SF studio at 10 PM after a long day at work in Palo Alto, and greeted with a heart warming homemade chicken soup made with sweet potatoes and rice. Needless to say, I was immediately obsessed.

Because I love a good veggie-full winter stew, and inspired by the addition of soy sauce and lemon in this recipe Elena made from Bon Appetit I’ve added soy sauce and lemon juice to a soup full of veggies, legumes, and generally more fiber to help me stay regular and minimize post-prandial blood sugar peaks. While the new stew is quite different from the original recipe my friend Elena made, it was a crowd pleaser with my housemates and even impressed my boyfriend (who supposedly despises all things kale).

Check out the recipe below with nutrition facts to help guide bolusing!

Lemony Chicken, Kale, Sweet Potato, and Red Lentil Stew


  • 2 tbs olive oil
  • 5 garlic cloves minced
  • 1 large yellow onion diced
  • 1 tbs kosher salt
  • 1 2″ piece of ginger chopped into fine pieces
  • 2 large sweet potatoes sliced
  • 2.5 boxes chicken broth (or water or bone broth if you prefer)
  • 1/2 cup brown rice (rinsed)
  • 1/4 cup dry white wine
  • 2/3 cup red lentils (rinsed and sorted)
  • 4 chicken thighs
  • 4 cups common curly kale
  • Juice from 2 lemons
  • 1 tbs. soy sauce
  • 1 large bunch cilantro for garnish


In a large pot over medium heat, add olive oil, onions, salt and garlic, and stir until onions are sweet and translucent.

Add ginger, sweet potatoes, chicken broth, wine, chicken thighs, and brown rice. Bring to a simmer and cook covered at a simmer for at least 45 minutes or until chicken is tender, brown rice is cooked, and sweet potatoes are soft.

Add red lentils and cook covered for 12-15 minutes or until lentils are fully cooked. Reduce heat to low and add kale, lemon juice and soy sauce. Cook until kale is wilted.

Serve topped with fresh cilantro, and enjoy on a chilly day!

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