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!
Sweet Potato, Kale, and White Bean Soup
- 1 tbsp olive oil or avocado oil
- 1/2 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
- 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.
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