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 Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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