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This Sweet Potato Kale Soup is easy, cozy, and healthy! These steamy bowls of vegetables, chickpeas, and flavorful broth won’t last long at your table.
Is it wrong to say that Sweet Potato & Kale is like my new PB&J? Call me crazy, but I’mpretty dang sure I could eat some combination of the two every day for the rest of my life.
Whether we’re on the same page or not, this Sweet Potato & Kale Soup is a cozy, healthy, and hearty meal option that anyone can enjoy. It’s made fromsimple and wholesome ingredients and will keep yourbellyfull and happy — without weighing you down.
Like most (good) soups, this Sweet Potato Kale version is packed with veggies, spices, and even some plant-based protein to make a complete meal! First we’ll start by sauteéing some Onions, Garlic, Red Pepper, and Celery to get some base flavor. Toss in some dried Rosemary & Thyme for some heartiness, then in go our spuds!
We’ll steam the Sweet Potatoes for a few minutes before adding in our Chickpeas and Vegetable Broth – this helps them to get even more tender, juicy, and flavorful. Bring everything to a simmer, and that’s pretty much it! I like to add my Kalejust at the end of the cook time – that was it still keeps its flavor, and doesn’t become overly soggy.
Finally, ladle your soup into bowls and top it off with a good crack of Black Pepper. This soup is hearty enough to enjoy alone, but it would also be great with a slice of crusty bread….or perhaps even some Avocado Toast? Maybe that’s the millennial in me talking 😉
However you choose to serve it, this Sweet Potato & Kale Soup iseasy,delicious, and perfect forcozy days. It makes a pretty big batch, but you can easily double or even triple the recipe for friends and family. Even though it’s packed with fiber and healthy veggies, it’s just as warming and satisfying as any other indulgent soup out there.
I like my soups to be pretty “thick”, but if you like yours a bit runnier, feel free to add in some extra Water or Vegetable Broth while it’s simmering!
A Few Final Thoughts:
- Soup is always very adaptable — feel free to use whatever odds and ends you have in your pantry! Add in extra veggies, switch up the beans, or even add in some pasta if you’re feelin’ fancy.
- This soup is great for Meal Prep and reheats well! However, I would advise against freezing it; Sweet Potatoes get kind of weird after frozen + thawed.
- I used dried Rosemary & Thyme for this recipe, but if you have fresh, even better!
If you’re looking for more cozy soup recipes, you’ll also love this Curried Lentil Soup,this Thai Red Curry Soup with Crispy Tofu and this !
Finally, if you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @FromMyBowl + #FromMyBowl! I love seeing your delicious recreations 🙂
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Sweet Potato Kale Soup Recipe
★★★★★4.9 from 10 reviews
This Sweet Potato Kale Soup is easy, cozy, and healthy! These steamy bowls of vegetables, chickpeas, and flavorful broth won’t last long at your table.
- Author: Caitlin Shoemaker
- Prep Time: 10 Minutes
- Cook Time: 27 Minutes
- Total Time: 37 minutes
- Yield: 4 Servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
- 2 stalks of Celery, diced
- ½ Large Yellow Onion, diced
- 1 Red Bell Pepper, diced
- 3–5 cloves Garlic, minced
- 1 tsp Dried Rosemary
- ½ tsp Dried Thyme
- 2 Medium or 1 large Sweet Potato, peeled and diced
- 2 cups cooked Chickpeas, rinsed well if canned
- 4 cups Vegetable Broth
- 4 cups Filtered Water
- 1/2 bunch Curly Kale, roughly chopped (about 4 cups)
- Salt and Black Pepper, to taste
Instructions
- First, add the Onion, Celery, and Bell Pepper to a large nonstick pot with a splash of water or oil. Sauté over medium heat for around 5 minutes, until the Onion is translucent. Add in the Garlic, Rosemary, and Thyme, then sauté for an additional 1-2 minutes.
- Add Sweet Potato to the pot with 1/3 cup of water, then cover the pot and let steam for 5 minutes.
- Uncover, give everything a good stir.Add in the Chickpeas, Water, and Vegetable Broth, stir well, and bring the mixture to a boil over high heat. Once boiling, reduce the heat to medium-low and let simmer for 10 minutes.
- Add the chopped Kale to the pot, stir again, and cook for an additional 2-5 minutes. Serve warm.
Keywords: sweet potato soup, kale soup, chickpea soup, sweet potato chickpea soup, vegan soup, cozy vegan soup, healthy sweet potato soup
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FAQs
Kale can be ready in as little as 5 to 30 minutes if you like it buttery tender. So it depends on your preference if you want to add it a few minutes before the soup is ready or a little earlier so that it has time to simmer and soften up.
Is sweet potato soup good for diabetics? ›
Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help people with diabetes keep their blood sugar levels in check.
What are the benefits of sweet potato soup? ›
Not only is this root vegetable delicious and versatile, it is also great for our health. Just one cup of sweet potato is enough to meet the daily recommended intake of both vitamin A and vitamin C; two nutrients that are essential for maintaining our vision and organ health.
What if my sweet potato soup is too sweet? ›
If your dish is a little too sweet, try rounding out the sweetness by adding flavors or ingredients that are sour, bitter, or spicy. It may be obvious not to add more sweet ingredients, but you should also stay away from salty ones since they actually bring out the sweetness in food.
How do you take the bitterness out of kale soup? ›
For example, tossing in some dried fruit helps balance the bitter with some sweet. If you eat meat, you can try adding in some sausage or bacon, perhaps to a soup or stew, to cut the bitterness. Minced garlic, olive oil, and salt are also simple ingredients that can transform the flavor of a bitter kale dish.
Should I massage kale before adding to soup? ›
Massage Your Kale Leaves
Kale will benefit from some gentle kneading to soften its texture. A bit of oil can help to break down the fibrous membranes as well. Here's how: Wash the kale and remove the leaves from the stems. Tear the leaves into smaller pieces and rub them in your hands with olive oil and salt.
When not to eat sweet potatoes? ›
How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.
Do sweet potatoes spike blood sugar? ›
“Sweet potatoes are a source of carbohydrates, which raise blood sugars,” says White. “People with diabetes can eat carbs but need to watch portions of foods with carbs.” What this means: Limit portions to half a sweet potato per meal or snack.
Can diabetics eat bananas? ›
Takeaway. A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.
What organ does sweet potato help? ›
Just one sweet potato gives you 102% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.
Sweet Potatoes and Health
Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors.
Can I eat sweet potatoes every day? ›
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
Can you overeat sweet potato? ›
Although it is not considered harmful, the color of the skin and nails may turn orange. Additionally, sweet potatoes are rich in carbohydrates. Therefore, those on a carbohydrate restriction diet should avoid overindulging in them.
What happens if you cook a sweet potato too long? ›
Can you overcook sweet potatoes? Unfortunately, yes! If your sweet potatoes cook too long in the oven they can overbake and become dry. The insides will become mushy.
In what order should vegetables be added to soup? ›
I start with preping some stock or broth (with meat or without depending on the soup), then goes hard veggies beets, carrots, potatoes, then spices like ginger, turmeric, paprika, black pepper, etc., then softer veggies like celery, cabbage, tomatoes, peppers, the pasta or rice (if any) then herbs like parsley, ...
Can you overcook kale in soup? ›
Yes, kale can become overcooked if left in the soup for too long. It is best to add kale towards the end of the cooking time to prevent it from becoming too wilted or losing its vibrant green color.
Is kale still healthy when cooked in soup? ›
“Though most cooking methods result in loss of antioxidants, vitamins, and minerals, kale is still worth eating in whichever form you prefer. The benefits outweigh the nutrient loss,” Garcia said.
Does kale lose nutrients when cooked in soup? ›
So in general we can say that by weight, raw kale has more vitamins & minerals than cooked kale… by this really doesn't matter, because you would have to eat a bucket of raw kale to come close to the nutritional benefit of simply eating a cup cooked kale.
