Kale Sweet Potato and White Bean Soup
Warm up with a hearty bowl of Kale Sweet Potato and White Bean Soup, a nutritious and flavor-packed recipe perfect for cozy evenings or meal prep. This plant-based soup combines tender sweet potatoes, creamy white beans, and nutrient-rich kale in a savory vegetable broth infused with aromatic herbs like thyme and oregano. Sweet, earthy, and zesty notes are elevated with a splash of fresh lemon juice, creating a vibrant and satisfying dish. Ready in under an hour, this wholesome soup is easy to make and brimming with fiber, vitamins, and protein. Serve it with crusty bread for a comforting, filling meal that’s as healthy as it is delicious. Ideal for vegans, vegetarians, or anyone seeking a quick weeknight dinner idea!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 2 medium sweet potatoes, peeled and cubed
- 1 large carrot, peeled and sliced
- 6 cups vegetable broth
- 1 15-ounce can diced tomatoes, canned
- 2 15-ounce cans white beans, drained and rinsed (e.g., cannellini or navy beans)
- 4 cups kale, stemmed and roughly chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large soup pot over medium heat.
Add the diced onion and sauté for 5-7 minutes, or until softened and translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the cubed sweet potatoes and sliced carrot to the pot. Cook for 3-4 minutes, stirring occasionally.
Pour in the vegetable broth and the canned diced tomatoes (including their liquid). Stir to combine.
Add the white beans, dried thyme, dried oregano, salt, and black pepper. Stir well.
Bring the soup to a boil over medium-high heat, then reduce the heat to low and let it simmer uncovered for 20 minutes, or until the sweet potatoes are tender.
Stir in the chopped kale and let it cook for an additional 5 minutes, or until the kale is wilted.
Stir in the lemon juice just before serving to brighten the flavors.
Taste the soup and adjust seasoning with additional salt and pepper if needed.
Ladle the soup into bowls and garnish with chopped fresh parsley, if desired.
Serve warm with crusty bread or crackers on the side.
Nutrition Facts
Calories |
287 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1025 mg | 45% | |
| Total Carbohydrate | 48.0 g | 17% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 9.8 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 141 mg | 11% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1154 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
