Sweet Potato Kale Bean Soup

Sweet Potato Kale Bean Soup

Winter is really the only time I like eating soup. I’m not into “summery” soups, as they tend to be kinda thin and wimpy.  I love my soups to be super hearty, full of chunky vegetable goodness. I also love a little slight sweetness in my savory dishes.  Just a hint, something naturally sweet, of course…. another reason that sweet potatoes are the best thing ever. They can be used in savory dishes, sweets, baked goods… anything!  In this case, they definitely come front and center in this sweet potato kale bean soup.

Kale is another veggie I love. It’s probably my favorite green (that is, if you don’t count brussel sprouts as a green… *mouthwaters*…) I have about 6 kale plants growing in my backyard right now, and I just planted 6 more. THAT’S A LOT OF KALE! I’m not upset. :) I’m sure you all already know the nutrition benefits of kale, but to sum it up in case you don’t: as hinted by it’s deep color, it’s super high in antioxidants and has anti-inflammatory effects. It also boasts lots of vitamin K, vitamin A, vitamin C, has been shown to lower cholesterol and lower the risk of some types of cancer. If you want to read more about it, there’s some good info here.

Not only does it contain all those wonderful heath benefits, but it’s gorgeous, too!! Kale and carrots from my garden about to go right into the soup. :)

You know what else goes amazingly with this soup?  This bread.  Make it happen.

This soup is easy to throw together, and the blend of flavors is beautiful.  Enjoy it around the dinner table with friends and family, or cozied up under a blanket watching your favorite show… it’s the perfect winter treat!

Ingredients:

serves about 6

  • 2 medium satsuma sweet potatoes, cubed into ~3/4″ cubes (other variety is fine)
  • 3 medium carrots, cut into rounds and halve the larger rounds
  • 1 yellow onion, sliced into thin strips
  • 4-6 cloves garlic, peeled and roughly diced
  • 1 tbsp olive oil
  • 1 or 2 bunches of kale, de-ribbed and cut into ~1″ pieces (about 10-12 leaves)
  • 2 cans beans of your choice (I used white beans)
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 3-6 cups water (depending if you want more of a soup or more of a stew)
  • salt to taste (optional, I didn’t add any)

Process:

  1. Cube the sweet potatoes, and place in microwave safe bowl. Microwave them on high, covered, for 3 minutes.  Stir them and microwave again for a couple minutes until they soften.  (You can also boil them if you don’t have a microwave, just add the water you boil them in into the soup as well so you don’t lose the nutrients!)
  2. Chop up all other veggies, set aside.
  3. In a medium pan, heat the olive oil, and add the onions.  Sautee them on medium-high heat, stirring often, until they begin to caramelize.  After several minutes, add the diced garlic and sautee for another minute.  Turn the heat off and set aside.
  4. In a large pot, bring the vegetable broth and 3 cups of water to a boil.  Once boiling, add the carrots, sweet potatoes, onions/garlic, and canned tomatoes.  Turn the heat to medium-high, cover and let cook for 15-20 minutes, stirring occasionally.  (make sure the sweet potatoes are very soft before proceeding)
  5. Add the beans and kale. Add more water if you need it.  Stir together, cover and let cook for another 5 or so minutes.  Add salt to taste if you need it.
  6. Remove from heat, and serve!

 

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