Does it seem like the seasonal viruses are hitting the schools harder and faster than previous years? I’m not one to run to the doctors every time I hear my children sneeze, but the chesty coughs and constant runny noses are prevailing despite my usual methods. One of my favourite ways to combat a cold is by making a pot of nutritious soup. It helps when appetites are poor and extra nutrients are needed to fight off infections.

This hearty and inexpensive lentil and potato soup is high is protein and fiber, with added kale for boosting the immune system–a one-pot recipe that is ready in under an hour.

KALE, LENTIL & POTATO SOUP

Serves 4

1 cup dried green lentils

1/2 cup dried red lentils

3 tablespoons extra virgin olive oil

3 cloves garlic, peeled and diced

1 small onion, peeled and diced

1 medium celery stalk, diced

1 medium carrot, diced

1 teaspoon finely chopped ginger

4 medium potatoes, peeled and cubed

2 leaves Italian kale, stalks removed and finely sliced

2 ripe tomatoes, grated

1 tablespoon tomato paste

1 bay leaf

4 cups water

sea salt and black pepper to taste

1. Soak the green and red lentils in a bowl covered with plenty of water for at least 20 minutes. Drain and rinse well.

2. Saute the garlic, onion, celery, carrot and ginger in olive oil for about 2-3 minutes, or until softened. Add the soaked lentils and the remaining ingredients. Season and simmer with the lid on for about 15 minutes or until the potatoes and lentils are cooked. check seasoning and add more water if it’s too thick.

3. Serve with a drizzle of olive oil, chopped parsley or coriander and crusty sourdough bread on the side.