Wednesday, December 9, 2009

Garlic Kale Sweet Potato Soup Recipe


This Garlic Kale Sweet Potato Soup Recipe was developed by the nutrition staff at Nutricare - St. Joseph Mercy Hospital in Ann Arbor, MI.

2 1/2 tsp. extra-virgin olive oil
1 large onion, chopped
3 1/2 tsp. dried Italian herb seasoning
6 cups vegetable broth
2 (15 oz) cans cannellini beans, drained and rinsed
1 lb sweet potatoes, scrubbed and diced
4 oz. kale, tough stems removed, chopped coursely (about 4 cups)
12 garlic cloves (I've added a few more but it's up to your taste)
salt and pepper to taste

1. Heat oil in soup pot over medium heat. Add onion and Italian herb seasoning; saute until
onions are soft and golden, about 6 minutes
2. Stir in broth, beans, sweet potatoes, and kale; bring just to a boil. Reduce heat to low
and simmer for 10 minutes.
3. Add garlic to simmer soup base. Simmer until sweet potatoes and greens are tender.
About 15 - 20 minutes. Season with salt and pepper to taste.
Yield: 6 servings (1 1/2 cup each)

It is scrumptious with these ingredients just as written. I know I'll be making this soup over and over and over again. In addition, this soup recipe is very adaptable so many other ingredients could be added, such as canned tomatoes, left-over rice, tofu, other vegetables, etc.

This recipe freezes well, so make up a double batch to have some delicious and healthy food ready for your own home-made and inexpensive "fast food".

Where kale is more than decoration on my plate!

Diana Dyer, MS, RD

20 comments:

Anonymous said...

Do you not peel the sweet potato?
Please advise. This soup sounds and looks delicious.

Jeane

Diana Dyer said...

Jeane,
I have done both. I often just scrub the outside peel (just like a regular potato), dice it up, and leave the peeling on, but if I want a smoother texture over all in my soup, I will peel it. That way, when I get a piece of sweet potato in my mouth, it just melts away like butter. Yum, yum!
Diana

momo said...

I just discovered your blog via The Wedge's Twitter, and I'm so inspired! I love kale and any kind of green, and I plan to try some of your recipes. Thanks!

Anne Land said...

LOVE IT! I peeled my sweet potatoes, cut them in smaller cubes and even added extra. Used fresh tender kale from the garden (more than called for in the recipe) and then let the soup simmer longer so the sweet potatoes fell apart and the soup thickened. It was so good...

Patrick said...

This soup was amazingly good. I had to cook it twice today once at home and next at my friends house. Please post more...

Diana Dyer said...

Hi Patrick,
So glad you loved this soup - so do I! There are many more recipes on my blog (www.dianadyer.com) and also on my website (www.CancerRD.com). A recipe gets posted only after the "family test" gives two thumbs up. Kale can be added to just about anything. Please keep stopping by. :-)
Diana

sly said...

Oh my - I just discovered this site and I think I am in heaven! I adore kale, and was looking for a reference I read about kale and sweet potatoes 'unlocking' each others nutrition and found this... I'm drooling ;-)

Kelly said...

I just found your blog and all your recipes sound amazing... and I love that you connect cancer with nutrition. I had cancer until I went vegan, then it just went away and I'm 4 years cancer free now. Thanks for all these recipes- gives me something new to try!

Christa said...

I am in the final process of making my soup. I made my own veggie stock yesterday, so i used that and i also kinda used what i had on hand. Instead of sweet potatoes I used roasted butternut squash and chickpeas in place of white beans. Smells great :) I'll let you know how it taste soon.

'Becca said...

This sounds wonderful!! I just bought some cannellini beans on sale; now I know what to do with them!

I am excited to have found your site. I'm a big kale fan, too, and I was born in Ann Arbor!

Amanda said...

I just discovered your blog through a friend on facebook. I am very excited to try this recipe. It looks delicious! I am going to add it to my dinner menu for this week.

Diana Dyer said...

Amanda,
Welcome to my kale blog! This soup recipe is one of my favorites. In fact I listed it in my post that included my 5 favorite recipes from this blog: http://www.365daysofkale.com/2011/01/another-kale-blog-shout-out.html

Be sure to check out my other blog www.dianadyer.com and website at www.CancerRD.com for even more delicious recipes, all family approved before posting. :-)
Diana

s said...

I just made the soup for supper. Thanks for the great recipe. It was easy and had great flavor!! I can't wait to try your other recipes. Thanks again. Susan

'Becca said...

I finally made this, and it was GREAT! Thank you for the recipe! I think it would be even better with just slightly more sweet potato--I used 2 which added up to exactly 1 pound, but I think 3 would be good. I linked to your recipe from my two-week meatless dinner menu post today.

Diana Dyer said...

Hi Becca,
Welcome back! I'm glad to hear you and your family enjoyed the soup. More sweet potatoes? Go for it!
Diana

Beyond Prenatals said...

Hi Diana, Fellow RD here. I came online to find a kale/sweet potato recipe and your soup is cooking right now. Making it for dinner tomorrow night. I know the kids will love it. Thanks for the great blog!

Anonymous said...

Hi Diana-

I just made your soup and it was delicious. I think I might put a little less Italian seasoning next time. Thanks so much for posting!

hobbea said...

Hi Diane, I enjoy your recipes and
tried this one yesterday, without 12 cloves of garlic, but it was delicious. I loved it.

I had some trouble, my dear husband didn't agree with me. He loves kale, just not made this way.
He is a meat eater and likes his potatoes and gravy thing. I will have to make him kale cooked with pork. Ugh!
Bea

Anonymous said...

I was eating a bowl of this soup in a classroom and a number of people in the room were curious about it because they all thought it looked really good. What other dish grabs so much attention in a public place?

Anonymous said...

It became may favorite soup! I add also turmeric powder to it.