Sweet Potato and Kale Soup: A Hearty and Nutritious Delight

Craving a soup that’s both comforting and nutritious? This sweet potato and kale soup is the perfect bowl of warmth for any chilly day.

I made it last night, and it’s a total winner. The sweetness of the potatoes pairs perfectly with the earthy kale and savory broth—so filling and flavorful.

It’s great for meal prep, cozy dinners, or when you need something light but satisfying. Plus, it’s packed with vitamins and nutrients to keep you feeling your best.

Let’s get simmering! This sweet potato and kale soup will quickly become your go-to for a healthy and delicious meal.

Why You’ll Love This Recipe

• Healthy & Nutritious: Full of vitamins, fiber, and antioxidants from sweet potatoes, kale, and fresh herbs.
• Perfect for Meal Prep: This soup stores wonderfully in the fridge, making it ideal for preparing a batch for the week.
• Flavorful & Filling: The earthy sweetness of sweet potatoes and the savory depth of kale create a comforting balance.
• Versatile: You can easily add protein like chicken or beans to suit your preference.
• Quick to Make: Ready in about an hour, it’s the perfect wholesome meal for busy days.

What You Need to Know Before You Start

Prep Time & Cook Time:

• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: About 55 minutes

Servings:

• This recipe makes about 6 servings, ideal for a small family or as leftovers for lunch during the week.

Difficulty:

• Easy enough for beginners but flavorful enough for those who love to cook.

Required Kitchen Tools

Before we dive into making this soup, gather these tools:

• Large pot or Dutch oven
• Cutting board and knife
• Wooden spoon or spatula
• Soup ladle for serving

Ingredients for Sweet Potato and Kale Soup

This recipe brings together simple, wholesome ingredients. Here’s everything you’ll need to bring this dish together:

• Sweet Potatoes: Peeled and diced into bite-sized chunks for a soft and hearty base.
• Kale: Fresh, chopped kale adds a bright, earthy taste and pairs wonderfully with the sweet potatoes.
• Carrots: Peeled and sliced for a bit of natural sweetness and color.
• Yellow Onion: Chopped to build a savory foundation for the soup.
• Celery: Chopped for an aromatic base that enhances the flavor.
• Garlic: Minced for a touch of warmth and depth.
• Olive Oil: For sautéing the vegetables and bringing all the flavors together.
• Fresh Sage: Finely chopped to add a fragrant herbal note.
• Ground Nutmeg: A pinch of nutmeg gives the soup a subtle warmth and complexity.
• Salt and Pepper: To season and enhance the flavors.
• Chicken or Vegetable Broth: Use vegetable broth for a vegetarian version or chicken broth for a richer flavor.
• Parmesan Cheese Rind (optional): For extra umami and richness. Add it to the soup while cooking and remove it before serving.

Toppings:

• Toasted Pepitas (pumpkin seeds): For a crunchy, nutty topping that complements the creamy soup.
• Grated Parmesan Cheese: A sprinkle of Parmesan adds a savory finish to each bowl.

How to Make Sweet Potato and Kale Soup: Step-by-Step Instructions

1. Sauté the Vegetables

Start by heating olive oil in a large pot or Dutch oven over medium heat. Once the oil is hot, add the chopped onion, celery, and carrots. Sauté for about 5 minutes, stirring occasionally, until the vegetables begin to soften and the onions become translucent. Add the minced garlic and chopped fresh sage, and sauté for another minute until fragrant.

2. Add the Sweet Potatoes and Broth

Once the garlic is fragrant, add the diced sweet potatoes to the pot and stir everything together. Pour in the chicken or vegetable broth, and add a pinch of ground nutmeg, salt, and pepper. Stir everything to combine, making sure the sweet potatoes are submerged in the broth.

3. Simmer the Soup

Bring the soup to a boil over medium-high heat, then reduce the heat to low and cover the pot. Let the soup simmer for about 20-25 minutes, or until the sweet potatoes are fork-tender and soft. The broth will reduce slightly, intensifying the flavors.

4. Add the Kale

Once the sweet potatoes are tender, add the chopped kale to the soup. Stir it in gently and let the soup simmer for an additional 5-10 minutes, until the kale has softened and become vibrant green.

5. Adjust Seasonings

Taste the soup and adjust the seasoning with more salt, pepper, or a pinch of nutmeg, if desired. If you like a creamier texture, you can use an immersion blender to partially blend the soup, or transfer about 2 cups of the soup to a blender, blend until smooth, and return it to the pot.

Serving and Storing Sweet Potato and Kale Soup

How to Serve Sweet Potato and Kale Soup

This hearty soup is perfect on its own or served with some delicious sides. Here’s how you can serve it:

• With a Crusty Bread: Serve with a warm, crusty bread or a slice of garlic toast for a satisfying meal.
• With a Side Salad: A light green salad with a tangy vinaigrette can provide a nice contrast to the rich soup.
• Topped with Cheese and Seeds: Top each bowl with grated Parmesan cheese and toasted pepitas for added flavor and texture.

This soup also makes a great meal prep option. You can store it in the fridge for easy lunches or dinners throughout the week!

Storing Sweet Potato and Kale Soup

• In the Refrigerator: Store any leftover soup in an airtight container in the fridge for up to 3-4 days. Reheat gently on the stovetop over low heat, adding a splash of broth if the soup becomes too thick.
• In the Freezer: You can also freeze the soup for up to 3 months. Let it cool completely before transferring it to a freezer-safe container. To reheat, thaw the soup in the fridge overnight and warm it up on the stovetop.

Tips and Tricks for Success

• Add Protein: If you’d like to add protein to this soup, you can stir in some cooked chicken, white beans, or chickpeas. This will make it even more filling and nutritious.
• Spice It Up: For a bit of heat, add a pinch of red pepper flakes or a dash of hot sauce while simmering the soup.
• Customize the Veggies: Feel free to swap in other vegetables like parsnips, sweet onions, or butternut squash if you prefer.

Nutrition Information (Per Serving)

Nutrition Facts	Amount per Serving
Calories	190
Protein	4g
Carbohydrates	35g
Fat	6g
Fiber	7g
Sugar	7g
Sodium	450mg

Sweet Potato and Kale Soup FAQs

Can I make this soup ahead of time?
Yes! This soup is perfect for making ahead. Just let it cool before storing it in the fridge for up to 3-4 days, or freeze it for later.

Can I use other greens instead of kale?
Yes, you can swap kale for spinach, Swiss chard, or even collard greens. Just make sure to adjust the cooking time based on the greens you use.

Is this soup vegan?
Yes, this soup is naturally vegan if you use vegetable broth and skip the Parmesan cheese. You can also add vegan cheese or nutritional yeast for a cheesy flavor if desired.

Conclusion

Sweet Potato and Kale Soup is the perfect blend of hearty vegetables and comforting flavors. It’s a wholesome, nutritious, and filling meal that can be easily customized to suit your tastes. Whether you’re enjoying it on a chilly evening or prepping for the week ahead, this soup is sure to be a hit with everyone!