Kale and Sweet Potato Soup
This kale and sweet potato soup is a cozy, one-pot vegan meal ready in 45 minutes, made creamy without cream by mashing part of the sweet potatoes right into the broth.
Equipment
- Dutch oven or heavy soup pot - 5 to 6 quart (4.7 to 5.7 liter) pot
- Chef's knife - for dicing vegetables and cubing sweet potato
- Cutting board - large, stable surface
- Vegetable peeler - for sweet potatoes and carrots
- Potato masher - key tool for thickening the broth without a blender
- Soup Ladle - for serving
- Immersion blender - (optional) for a smooth, pureed version
- Glass storage containers - (optional) for leftovers and freezer portions
Ingredients
- 2 tablespoons extra virgin olive oil - 30 ml, for sautéing the aromatics and blooming the spices
- 1 medium yellow onion - about 1 cup or 150g, diced
- 2 medium carrots - about 1 cup or 130g, peeled and diced
- 2 stalks celery - about ¾ cup or 100g, diced
- 4 cloves garlic - minced
- 1½ pounds sweet potatoes - 680g, about 2 large, peeled and cut into 1-inch (2.5 cm) cubes
- 1 teaspoon ground cumin - earthy warmth that balances the sweetness
- 1 teaspoon smoked paprika - brings a subtle smoky depth
- ¼ teaspoon red pepper flakes - optional, a little heat to offset the sweet potato
- 1 bay leaf - quietly rounds out the broth as it simmers
- 6 cups low-sodium vegetable broth - 1.4 liters, the liquid base; low-sodium lets you control the salt
- 1 can cannellini beans - 15 oz or 425g, drained and rinsed
- 1 bunch curly kale - about 6 oz or 170g, stems removed and leaves chopped (about 4 packed cups)
- 1 tablespoon fresh lemon juice - 15 ml, the brightening finish
- ¾ teaspoon salt - plus more to taste, adjust depending on how salty your broth is
- ½ teaspoon black pepper - for a little bite
Instructions
- Peel and dice the onion, carrots, and celery into small, even pieces. Peel the sweet potatoes and cut into 1-inch (2.5 cm) cubes, mince the garlic, strip and chop the kale leaves, and drain and rinse the cannellini beans.
- Set the Dutch oven over medium heat and add the olive oil. Once it shimmers, add the onion, carrots, and celery and cook for 5 to 6 minutes until the onion turns translucent. Add the garlic and cook for about 30 seconds, just until fragrant.
- Stir in the ground cumin, smoked paprika, and red pepper flakes if using. Cook for 30 to 45 seconds, stirring constantly, until the spices smell toasty and coat the vegetables.
- Add the cubed sweet potatoes and stir to coat them in the spiced oil. Pour in the vegetable broth and drop in the bay leaf. Bring to a gentle boil, then reduce to a low simmer, cover partially, and cook for 15 to 18 minutes until the sweet potatoes are fork-tender.
- Using a potato masher, press down on the sweet potatoes directly in the pot and mash roughly half of them into the broth, leaving the rest whole for texture. Stir in the drained cannellini beans and let them warm through for 2 to 3 minutes.
- Add the chopped kale a handful at a time, stirring after each addition. Simmer for 4 to 5 minutes, just until the leaves are tender and bright green, then pull out and discard the bay leaf.
- Turn off the heat and stir in the fresh lemon juice. Season with the salt and black pepper, then taste and adjust. Ladle into bowls and serve hot.
Notes
- Add the kale last: stirring it in during the final few minutes keeps the leaves bright and the texture lively instead of dull and slippery.
- Bloom the spices in oil: thirty seconds in the hot oil deepens the color and flavor of cumin and smoked paprika far more than stirring them into the broth.
- Cut the sweet potatoes into uniform 1-inch (2.5 cm) cubes so they cook at the same rate and avoid a mix of mushy and underdone pieces.
- Control the thickness with the masher: mash just a few cubes for a brothier soup, or more for something closer to a stew.
- Do not skip the acid: a tablespoon of lemon juice at the end balances the natural sweetness and makes every other flavor pop.
- Taste before serving: low-sodium broth needs more salt than you think, so season at the end and adjust in small pinches.
- Massage raw kale briefly with a little oil before chopping if it is very tough, to soften stubborn, fibrous leaves.
- Storage: cool completely and refrigerate in an airtight container for up to 5 days, or freeze for up to 3 months, leaving about an inch (2.5 cm) of headspace.
- Make-ahead tip: if you plan to freeze a batch, leave the kale slightly undercooked since it softens further on reheating.
- Variations: blend the whole pot for a smooth version, add curry powder and coconut milk for a Thai-leaning twist, swap in chickpeas or navy beans, or add shredded chicken or cooked grains.
Nutrition
Serving: 1BowlCalories: 245kcalCarbohydrates: 42gProtein: 8gFat: 6gSaturated Fat: 1gSodium: 480mgFiber: 9gSugar: 8gVitamin A: 360IUVitamin C: 70mg
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