Sweet Potato, Kale & White Bean Soup

Need a gluten free, dairy free, lacto ovo vegetarian, and vegan hor d'oeuvre? Sweet Potato, Kale & White Bean Soup could be a spectacular recipe to try. This recipe serves 4. One portion of this dish contains around 10g of protein, 4g of fat, and a total of 261 calories. For $1.81 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. 2 people have made this recipe and would make it again. If you have grapeseed oil, sweet potato, chicken broth, and a few other ingredients on hand, you can make it. It can be enjoyed any time, but it is especially good for Winter. From preparation to the plate, this recipe takes approximately 45 minutes. It is brought to you by Foodista. Overall, this recipe earns an excellent spoonacular score of 86%. If you like this recipe, you might also like recipes such as Sweet Potato, Kale & White Bean Soup, Kale, White Bean, And Sweet Potato Soup, and Spiralized Sweet Potato, White Bean and Kale Bake.

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

1 tablespoon grapeseed oil

1 medium sweet potato, peel on, chopped into ½” cubes

1 yellow onion, diced

1 head red kale, stems removed, leaves chopped

1 quart chicken broth (or vegetable broth)

½ cup white wine (I used chardonnay)

1 can cannellini beans (15 ounces)

1 teaspoon dried Oregano

¼ teaspoon Thyme

Salt & ground black pepper

Equipment:

pot

Cooking instruction summary:

In a large pot, heat the grapeseed oil over medium high and add the sweet potato. Saut the sweet potato, stirring consistently about 5 minutes before adding the onion. Saut about 8 minutes then add a splash of chicken broth to help steam the sweet potato and onion (the chicken broth should sizzle when it hits the pot). Continue cooking until sweet potato is softened but still al dente, another 5 minutes or so. Add all of the chicken broth, white wine, cannellini beans and the oregano and thyme. Stir well and bring to a boil. Reduce heat to medium low and simmer covered about 10 minutes. Add the chopped kale leaves, stir, cover again and cook another 5 minutes until kale leaves are softened. Taste the soup and add salt and ground black pepper to taste.

 

Step by step:


1. In a large pot, heat the grapeseed oil over medium high and add the sweet potato. Saut the sweet potato, stirring consistently about 5 minutes before adding the onion. Saut about 8 minutes then add a splash of chicken broth to help steam the sweet potato and onion (the chicken broth should sizzle when it hits the pot). Continue cooking until sweet potato is softened but still al dente, another 5 minutes or so.

2. Add all of the chicken broth, white wine, cannellini beans and the oregano and thyme. Stir well and bring to a boil. Reduce heat to medium low and simmer covered about 10 minutes.

3. Add the chopped kale leaves, stir, cover again and cook another 5 minutes until kale leaves are softened. Taste the soup and add salt and ground black pepper to taste.


Nutrition Information:

Quickview
261 Calories
9g Protein
4g Total Fat
42g Carbs
50% Health Score
Limit These
Calories
261k
13%

Fat
4g
7%

  Saturated Fat
0.51g
3%

Carbohydrates
42g
14%

  Sugar
6g
7%

Cholesterol
0.0mg
0%

Sodium
1002mg
44%

Alcohol
3g
17%

Get Enough Of These
Protein
9g
20%

Vitamin A
11781IU
236%

Vitamin K
134µg
128%

Manganese
1mg
51%

Vitamin C
33mg
41%

Fiber
8g
35%

Folate
102µg
26%

Potassium
856mg
24%

Iron
4mg
24%

Magnesium
86mg
22%

Calcium
195mg
20%

Copper
0.37mg
18%

Phosphorus
155mg
16%

Vitamin E
2mg
15%

Vitamin B6
0.3mg
15%

Vitamin B1
0.2mg
13%

Vitamin B2
0.2mg
12%

Zinc
1mg
11%

Vitamin B5
0.73mg
7%

Vitamin B3
0.91mg
5%

Selenium
2µg
4%

covered percent of daily need
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Food Trivia

Several ancient cultures viewed the apple as a feminine symbol and found a resemblance between the two halves of a vertically cut apple to the female genital system. Alternatively, an apple cut horizontally resembled a pentagram, which was considered key in revealing knowledge of good and evil.

Food Joke

The next time you are washing your hands and complain because the water temperature isn`t just how you like it, think about how things used to be.Here are some facts about the 1500s:1. Most people got married in June because they took their yearly bath in May and still smelled pretty good by the next month. Even so, they were starting to stink, so brides carried a bouquet of flowers to hide the body odor. Hence the custom today of carrying a bouquet when getting married.2. Baths consisted of a big tub filled with hot water. The man of the house had the privilege of the nice clean water, then all the other sons and men, then the women and finally the children - last of all the babies. By then the water was so dirty someone could actually get lost in it! Hence the saying, "Don`t throw the baby out with the bathwater."3. Houses had thatched roofs - thick straw piled high, with no wood underneath. It was the only place for animals to get warm, so all the dogs, cats and other small animals lived in the roof. When it rained it became slippery and sometimes the animals would slip and fall off the roof. Hence the saying "It`s raining cats and dogs."4. There was nothing to stop things from falling into the house in those days. This posed a real problem in the bedroom, where bugs and other droppings could really mess up a nice clean bed. Hence, a bed with big posts and a sheet hung over the top afforded some protection. That`s how canopybeds came into existence.The floors were dirt, and only the wealthy had something other than dirt, from which came the saying "dirt poor." The wealthy had slate floors that would get slippery in the winter when wet, so they spread thresh on the floor to help keep their footing. As the winter wore on, they kept adding more thresh until when the door was opened it would all start slipping outside. A piece of wood was placed in the entranceway to prevent this, hence the saying a "thresh hold."5. In those old days, they cooked in the kitchen with a big kettle that always hung over the fire. Every day they lit the fire and added things to the pot. They ate mostly vegetables and did not get much meat. They would eat the stew for dinner, leaving leftovers in the pot to get cold overnight and then start over the next day. Sometimes the stew had food in it that hadbeen there for quite a while. Hence the rhyme, "Peas porridge hot, peas porridge cold, peas porridge in the pot nine days old."6. Sometimes they could obtain pork, which made them feel quite special. When visitors came over, they would hang up their bacon to show off. It was a sign of wealth that a man "could bring home the bacon." They would cut off a little to share with guests and would all sit around and "chew the fat."7. Those with money had plates made of pewter. Food with high acid content caused some of the lead to leach onto the food, causing lead poisoning and death. This happened most often with tomatoes, so for the next 400 years or so, tomatoes were considered poisonous.8. Bread was divided according to status. Workers got the burnt bottom of the loaf, the family got the middle, and guests got the top, or "upper crust."9. Lead cups were used to drink ale or whiskey. The combination would sometimes knock people out for a couple of days. Someone walking along the road would take them for dead and prepare them for burial. They were laid out on the kitchen table for a couple of days and the family would gatheraround and eat and drink and wait and see if they would wake up. Hence the custom of holding a "wake."10. England is old and small and the local folks started running out of places to bury people. So they would dig up coffins and would take the bones to a "bone-house" and reuse the grave. When reopening these coffins, 1 out of 25 coffins were found to have scratch marks on the inside and they realized they had been burying people alive. So they thought they would tie a string on the wrist of the corpse, lead it through the coffin and up through the ground and tie it to a bell. Someone would have to sit out in the graveyard all night to listen for the bell; thus, someone could be "saved by the bell" or was considered a "dead ringer."

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