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hearty soup

Sweet Potato & Kale Soup

February 17, 2019 by Rebecca Rosati

Beans, Kale, and Sweet Potato make for a hearty, satisfying soup. This Sweet Potato and Kale Soup is one of my new favorites and I hope it will be yours too!

Hearty Sweet Potato and Kale Soup

As soon as the temperature really starts to drop, soup and chili is all I want to eat. They are warm, filling and generally quick and easy to make. 

My meal prep routine in the warmer months is typically a lot of salad and grain bowls. So come winter time I make some slight adjustments. Instead of whisking up vinaigrettes and tossing together bowls of green and fresh veggies, I start cooking larges batches of soup to freeze and eat later. 

Soups are the perfect option for freezer meal prep because soup stays good in the freezer for months. When you come home on a busy weeknight and you want a quick and nutritious meal all you have to do is defrost a serving in the microwave or in a pot on the stove… and just like that, you have a hearty, warm meal that is ready to eat in just a few minutes. 

*TIP* Noodle soups don’t freeze well because they get soggy and overcooked if frozen and defrosted. 

My Sweet Potato and Kale soup will freeze well and is perfect for adding to your meal plan. Make a few batches at once and enjoy quick, cozy leftovers all winter long.

Why I love this Soup:

  1. This Healthy soup recipe is vegetarian, vegan and gluten free.
  2. Perfect for meal prep and freezes well.
  3. Hearty and flavorful this soup is full of sweet potatoes, kale, and beans. 
Sweet Potato & Kale Soup
 
Author: The Well Dressed Kitchen
Prep time:  10 mins
Cook time:  25 mins
Total time:  35 mins
Save Print
Beans, Kale, and Sweet Potato make for a hearty, satisfying soup. This Sweet Potato and Kale Soup is one of my new favorites and I hope it will be yours too!
Ingredients
  • 2 to 3 large sweet potatoes (roughly 3 cups cubed)
  • 4 cups Kale, roughly chopped (about 3 ounces)
  • 1 large yellow onion, diced
  • 4 garlic cloves, minced
  • 1 15-ounce can black beans, drained and rinsed
  • 2 tablespoons olive oil
  • 2 teaspoons dried oregano
  • 11/2 teaspoons cumin
  • 1 teaspoon garlic powder
  • ½ teaspoon black pepper
  • ⅛ to ¼ teaspoon cayenne (optional)
  • ½ teaspoon salt
  • 1 quart (4 cups) SimplyNature Organic Vegetable Broth
  • 3 green onions
  • 1 lemon, juice of
Instructions
  1. Dice sweet potato into cubes and set aside. Dice the onion and mince the garlic. Drain and rinse the beans.
  2. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the onions and sauté a few minutes, until translucent. Reduce the heat to medium, add the garlic, oregano, cumin, garlic powder, black pepper, and cayenne (optional), and sauté for 30 seconds. Stir in the sweet potatoes, then add the vegetable broth, beans, and salt and bring to a slight boil.
  3. Once boiling, reduce to a simmer and simmer 15 minutes until the sweet potato is tender. While simmering, roughly chop the kale and thinly slice the green onion.
  4. When the sweet potatoes are tender, remove from the heat and stir in the kale, green onions, and lemon juice. Allow to cool slightly before serving. Taste, and if desired add additional salt, to taste. Serve garnished with fresh parmesan cheese and a small dollop of Greek yogurt or sour cream (optional).
3.5.3251

 

More Soup Recipes…

White Bean Chili
White Bean Soup
Easy Homemade 30 Minute Chicken Tortilla Soup

Chicken Tortilla Soup 

DID YOU MAKE THIS RECIPE?

Tag @thewelldressedkitchen on Instagram and hashtag it #thewelldressedkitchen 

Filed Under: All Foods, Crock Pot, Dinner, Everyday Meals, Food For Thought, Gluten Free, Lunch, Meal Planning, Meal Prep, Slow Cooker, Soups, Vegan, Vegetarian Tagged With: black beans, crock pot, gluten free, healthy, Healthy Soup, hearty soup, Kale soup, Meal Prep, slow cooker, Soup, soups, Sweet Potato, sweet potato soup, vegan, vegetarian

White Bean Soup

November 26, 2018 by Rebecca Rosati

A healthy and hearty, comforting soup – full of white beans, spinach, and tomato – made in less than 30 minutes!!

White Bean Chili

When it’s winter all I want is to wrap my hands around a warm bowl of soup. This White Bean Soup is full of fiber and will keep you satisfied for hours!! It’s a great recipe for winter. You can even throw everything in the crock-pot and leave it to cook all day.

The past few days have actually been near 50 degrees, but that still didn’t stop me from devouring this entire pot of soup.  Loaded with wilted spinach, white beans, and fresh herbs, it’s just the perfect cozy soup for any day of the year. I added some freshly squeezed lemon juice. I know it’s one of those ingredients you can easily leave out, but trust me… it’s adds such a refreshing hit of goodness.

White Bean Chili

This recipe is meatless, but some chicken or sausage would taste delicious in this soup. Either way you will want to stir up a huge pot to enjoy all week long.

White Bean Soup
 
Author: The Well Dressed Kitchen
Nutrition Information
  • Serves: 6 servings
  • Serving size: 6 servings
  • Calories: 183
  • Fat: 6.3g
  • Carbohydrates: 24.8g
  • Sugar: 2.4g
  • Sodium: 699mg
  • Fiber: 7g
  • Protein: 9.2g
Recipe type: Soup
Prep time:  5 mins
Cook time:  25 mins
Total time:  30 mins
Save Print
Ingredients
  • 3 cans (15.5 oz each) reduced-sodium cannellini beans, divided
  • 32 oz low-sodium vegetable broth (roughly 4 cups)
  • 1 cup baby spinach, packed
  • 1 yellow onion, diced
  • 1 (10 oz) can diced tomatoes
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • ½ teaspoon dried red pepper flakes
  • ½ teaspoon dried thyme
  • 2 bay leaves
  • Juice of 1 lemon
  • salt and pepper, to taste
Instructions
  1. Heat 1 tablespoon olive oil in large pot over medium-high heat. Add onion and garlic and saute for roughly 2 to 3 minutes or until onions are soft and translucent in color.
  2. Add diced tomatoes, cannellini beans, dried red pepper flakes, dried thyme, vegetable broth, and bay leaves. Mix until well combined. Add juice of 1 lemon.
  3. Allow to simmer for roughly 20 minutes or until warm throughout.
  4. Serve with your favorite toppings.
Notes
Cook in crock pot by adding all ingredients and cooking on low heat for 5 to 6 hours.
3.5.3251

You may also like: 

Chicken Tortilla Soup 

Chicken Tortilla Soup

Did you make this recipe!? Tag @thewelldressedkitchen on Instagram and hash tag it #thewelldressedkitchen

THANK YOU FOR FOLLOWING ALONG! XOXO, BECCA @ THE WELL DRESSED KITCHEN! 💗

Filed Under: All Foods, Crock Pot, Dinner, Lunch, Meal Planning, Meal Prep, Slow Cooker, Soups Tagged With: chili, cozy soup, healthy, healthy hearty soup, Healthy Soup, hearty soup, Soup, soup recipes, spinach soup, white bean, white bean soup, winter recipes

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