Winter Soup with Sunflower Cream

The cold weather makes me think about soup. There is nothing quite like curling up on the couch with a warm bowl of soup and a crunchy piece of bread to dip into it.

This Winter Soup is a blend of all the things I love, from lentils to kale, onion and tomatoes. Plus I recently discovered that you can swap out cashews for sunflower seeds in pretty much any recipe. I hear you ask why would you do that. Well in the most recent podcast of Two Guys One Plant we discussed a few of the differences between them. For starters, they have virtually the same calorie content per 100g, however, sunflower seeds pack a ton more vitamins and nutrients. So I thought I would give it a try and make a sunflower cream to add to the creamy nature of this winter soup.



One main component of this particular soup is the fact that we add the kale early. I do this for two reasons, the first is that kale is very hard to overcook. The second is, when you stew kale for a longer time, it actually sweetens it. Which for me is a big deal. I can kind kale a bit much at times, but by adding it early and sauteeing it with the onion and garlic, it allows it to cook longer and develop over the time it takes to cook this winter soup.



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Winter Soup with Sunflower Cream

Course Soup, Vegan
Cuisine Gluten Free, Vegan
Keyword Soup, vegan
Cook Time 45 minutes
Author Simon Hall


  • 1 Head of kale
  • 2 tbsp Garlic
  • 1 Lemon
  • 1 Onion
  • 50 grams Sunflower seeds
  • 125 ml Water
  • 1 cup Green Lentils
  • 6 cups Vegetable stock
  • 1 tsp Cumin
  • 1 tsp Smoked paprika
  • 1 tsp Turmeric
  • 400 g Can of diced tomatoes
  • 2 medium White potatoes peeled and diced into 1cm cubes
  • 1 tbsp Olive oil
  • 1 tbsp Apple cider vinegar
  • Salt and Pepper


  1. Sauté the onion in olive oil until browned.

  2. Add the chopped kale and sauté for another two minutes.

  3. Add 1 cup of stock and 2 tablespoons of garlic and sauté for another three minutes.

  4. Add the cumin, paprika, turmeric, green lentils, potatoes, stock and tomatoes.

  5. Let simmer for 35 minutes or the potatoes and lentils are cooked.

Sunflower Cream

  1. Ideally, you want to let the sunflower seeds soak overnight in water, however, you can just blitz immediately and it will work. It just may not be as smooth in its consistency.

  2. Place the sunflower seeds, 125ml of water, squeeze half a lemon and a pinch of salt to a blender and blitz until well combined.

  3. This will thicken as you leave it while the soup cooks.

The Soup

  1. When the soup is finished cooking, add the apple cider vinegar and stir to incorporate.

  2. Serve immediately and use the sunflower cream to top each serve to your desired level of creaminess.

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