Recipe: Autumn Sweet Potato & Kale Soup
Soup season is finally here! While soups are tasty year-round, there is something special about that first pot of soup once the air becomes crisp. This Autumn Sweet Potato & Kale soup is a filling, flavorful addition to your fall table and can be frozen for reheating later.
Summerfield Custom Wellness is located in North Carolina, a state that produces 60% of the nation’s yearly supply of sweet potatoes.1 NC farmers harvest around 1.6 billion pounds of sweet potatoes yearly, with growing regions predominantly located in eastern counties along the Coastal Plain Region.1,2
Sweet potatoes are a rich source of complex carbohydrates, fiber, potassium, vitamin A, vitamin C, and several B vitamins. This soup is packed with around 8 grams of dietary fiber, which not only helps with blood sugar regulation and satiety but also feeds the tiny bacteria that live within the intestines. Each serving contains around 8 grams of plant protein thanks to the cannellini beans. To make this a more filling, complete meal, consider doubling the beans in the recipe, adding your favorite lean ground meat such as turkey, beef, or chicken, or serving with a leafy-green salad topped with your favorite fall flavors!
Autumn Sweet Potato & Kale Soup
Serves 4
Ingredients:
- 3 sweet potatoes (approximately 4 C)
- 1 C carrots
- 1/4 tsp ground cinnamon
- 1/2 tsp ground cumin
- 1 Tbsp avocado oil, divided
- 2 cloves garlic, minced (or 2-3 tsp minced garlic from a jar)
- 1/2 small onion, diced
- 1 large stalk of celery, chopped
- 32 oz low-sodium vegetable broth
- 3 C kale
- 15 oz cannellini beans
- 1 Tbsp dried parsley
- 1/2 tsp salt
- Black pepper, to taste
Directions:
- Preheat oven to 375°F. Line a rimmed baking sheet with aluminum foil.
- Peel and dice sweet potatoes. Rough chop carrots. Wash and chop kale. Drain and rinse cannellini beans. Set all aside.
- Add potatoes, carrots, cinnamon, cumin, and 1/2 Tbsp oil to a large bowl. Toss to coat veggies. Spread evenly on a baking sheet.
- Roast 25-30 minutes on the middle oven rack.
- Remove the baking sheet from the oven. Gently toss veggies with a spatula. Return to oven, 15-20 minutes, or until tender and lightly caramelized.
- Remove the baking sheet from the oven. Set aside 1 C baked veggies. Allow the pan to cool.
- In a deep stock pot on the stove over medium heat, heat the remaining oil. Add garlic, onion, and celery to the pot. Cook 3-5 minutes or until onions are translucent and tender, stirring regularly.
- Remove pot from heat. Scoop veggies from the pot with a slotted spoon. Set aside with reserved roasted carrots and sweet potatoes.
- Add the remaining roasted vegetables and about 16 oz of vegetable broth to the pot. Use an immersion blender to blend directly in the pot, or carefully pour the pot contents into a food processor or traditional blender to blend until smooth. Return to the pot.
- Pour the remaining broth into the pot with the blended mixture. Stir until combined.
- Add reserved vegetables, beans, kale, and remaining seasonings to the pot. Stir.
- Return the pot to the stove. Bring to a simmer over medium-high heat, 2-3 minutes.
- Reduce the heat to low. Cover and cook for an additional 20-30 minutes.
- Serve immediately or refrigerate in a sealed container up to 5 days.
Tip: Consider using multicolored carrots to make this dish more colorful and nutritious!
Swaps:
- For the sweet potatoes: pumpkin
- For the avocado oil: coconut oil, almond oil, or olive oil
- For the vegetable broth: vegetable stock or chicken broth
Sources:
- https://ncsweetpotatoes.com/sweet-potato-industry/
- https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=80859#:~:text=The%20largest%20producer%20of%20sweet,notable%20sweet%20potato%2Dproducing%20States