This sweet potato, kale, and white bean, kale soup is everything your fall and winter dreams are made of! It's creamy, comforting, and the recipe is vegan and gluten-free.
Does anyone else wait until they're sick to make soup? Only then to remember how good it is and then want to make it everyday? Or am I the only one?!
Of course, being sick isn't the only reason to eat soup. And definitely not the only reason to eat this creamy dreamy white bean, sweet potato, and kale soup. I'm a huge fan of traditional white bean and kale soup, but the addition of sweet potatoes just takes it to the next level.
Sweet Potato Nutrition & Health Benefits
Sweet potatoes are a nutritional powerhouse that are loaded with nutrients such as fiber, protein, vitamins, minerals, and antioxidants.
Sweet Potatoes Are a Great Source of Fiber
1 cup of sweet potato has 7 grams of fiber, composed of both soluble and insoluble fiber. Fiber is important for gut health and chronic disease prevention and management, and most Americans don't actually consume enough!
Sweet Potatoes Contain Protein
In addition to fiber, 1 cup of sweet potato also contains 4 grams of protein. While this is not a significant amount, it goes to show that foods you might think contribute to your protein intake actually have some protein!
Sweet Potatoes Are Rich in Beta-Carotene and Vitamin A
Just like butternut squash, sweet potatoes are an incredibly rich source of beta-carotene, which our bodies convert to vitamin A. Vitamin A is important for eye health, but is also helpful for your immune system and a powerful antioxidant.
Since vitamin A is a fat-soluble vitamin, it's important to include fat with it to increase absorption. In this case, we're using oil in the cooking process, so that works!
Sweet Potatoes Are an Excellent Source of Potassium
Sweet potatoes are also an excellent source of potassium. Potassium is crucial for heart health and kidney health, and helps your body balance the effects of sodium to lower blood pressure. Potassium is also important for muscle contraction. Have you ever been told to eat a banana when you have a charley horse or muscle cramps? That's why!
Vitamin C and Vitamin B6
You might also be surprised to hear that sweet potatoes are a good source of vitamin C and vitamin B6. Vitamin C is a powerful antioxidant and also helps your body make collagen, and vitamin B6 helps with protein, fat, and carbohydrate metabolism.
Ingredients in Sweet Potato, Kale, and White Bean Soup
- Onion, carrot, and garlic: These add so much flavor and aroma to the soup and make such a flavorful base.
- Sweet potato. Sweet potato adds so many nutrients (as I mentioned above) but also a natural sweetness that complements the kale and white bean.
- Kale. Kale is rich in vitamin C, vitamin K, potassium, antioxidants, and fiber.
- Red bell pepper: Just another veggie that has vitamin C, helping you boost your immune system!
- Cannelini beans (white beans). White beans are high in fiber and protein, and add a creamy consistency to this soup when blended.
- Vegetable broth. Packaged veggie broth is a time-saver compared to making your own, but feel free to make your own instead!
- Lemon juice. Lemon juice adds just the right amount of acidity to really balance out the other flavors of the soup.
- Rosemary and red chili pepper flakes. These herbs and spices really spice it up!
Love this fall/winter recipe? Try my butternut squash kale salad, kale and mushroom quinoa bake, or this butternut squash farro salad recipe next!
Sweet Potato, Kale, and White Bean Soup
Ingredients
- 1 tbsp olive oil or avocado oil
- ½ medium red onion, chopped
- 1 medium carrot, chopped
- 2 small sweet potatoes, chopped
- 1 medium red bell pepper, hollowed out and chopped
- 3 cloves garlic, minced
- 1 tbsp rosemary, finely chopped
- 2 cans cooked cannelini beans, drained and rinsed
- 4 cups vegetable broth
- 4 cups kale, chopped
- 2 tbsp lemon juice
- pinch red chili pepper flakes, for garnish
Instructions
- Heat oil in a large pot over medium heat. Add onion and cook for about 5 minutes, or until they are translucent.
- Add the carrots and sweet potatoes and cook for 5 minutes. Stir in bell pepper and cook for another 3 minutes, or until the vegetables start to soften. Add garlic and rosemary and cook for 1 minute.
- Add the cannelini beans and broth and bring to a boil. Once the soup is boiling, spoon 2 cups of the soup into a blender. Blend for 1-2 minutes, or until the mixture is almost completely smooth.
- Pour the blended mixture back into the pot. Add kale and lemon juice, and simmer for 5 minutes.
- Spoon soup into individual bowls. Top each bowl with red chili pepper flakes.
Pin it for later!
Marta says
What a vitamin packed recipe to use up the last of the winter produce. This is a great meal for our Sunday night dinner.
Lesli Schwartz says
What a gorgeous color on this soup! I love all of the ingredients, and that it's super healthy! I'm sure it would be great with butternut squash too!
Stine Mari says
I recently made a recipe with sweet potato and kale and those two are THE BOMB together! This soup looks amazing and I can't wait to try it!
Kay says
Sweet Potato soup is my fav, never added kale before though, will try it out soon!
Colleen says
Sweet potato & kale play off each other so perfectly. This soup looks so vibrant, delicious, and nutritious, too. Looking forward to making it!
Emily says
I love everything about this soup! The combo of sweet potatoes and white beans is delicious!
Jacqui DeBono says
I grow sweet potatoes and I get so many that I need all the lovely sweet potato recipes that I can get! I love the texture of white beans, looking forward to trying this soup!
Mirlene says
This soup sound amazing! I love the color and the ingredients that are added. This is type of meal I need to add to my collection for all year-round.
Sondra Barker says
Wow this looks so good and the color is amazing! Definitely on my list of recipes to try.
Constance Smith says
This soup looks so good! I've definitely been eating more sweet potatoes than I used to. They're so good for you.
Gail Montero says
I love everything about this soup! I'm a huge fan of sweet potato and kale so this is right up my alley - so tasty!
Julie @ Running in a Skirt says
This has everything I want in a soup recipe! I love kale and white beans together. Such a tasty combination.
Ramona says
This soup looks absolutely delicious. I cannot wait to make it as I have to admit, I have never made a sweet potato soup before. Need to give this a try super quick.
Lathiya says
Such a gorgeous looking soup. The sweet potato, kale, and white bean sounds like an interesting combo.
Karen says
This soup is amazing!! After making it for the first time and devouring a whole pot in one night, my boyfriend and I made it two more times within the next 10 days. I've made it for friends who were ill, recovering from surgery, and grieving. Everyone loves this soup. It's comforting and nourishing and guilt-free! It freezes well too, so go ahead and double or triple the recipe.
Alena Kharlamenko, MS, RD says
Thank you for your kind words, Karen! I'm so happy to hear you liked the soup! It's one of my favorites. 🙂
Nicole says
SO AMAAAAAZZZZZZIIIIIING! I am in love. Thank you!!!1
Alena Kharlamenko, MS, RD says
Aww, thank you so much for the kind feedback! I'm glad you love it! -Alena