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Sweet Potato, Kale & White Bean Soup

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.81

$1.81 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,vegetarian,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian soup
spoonacular Score:87%

Spoonacular Score: 87%

 

Sweet Potato, Kale & White Bean Soup is a soup that serves 4. For $1.81 per serving, this recipe covers 26% of your daily requirements of vitamins and minerals. One portion of this dish contains about 11g of protein, 5g of fat, and a total of 266 calories. This recipe is liked by 2 foodies and cooks. If you have cannellini beans, sweet potato, onion, and a few other ingredients on hand, you can make it. It is perfect for Autumn. It is brought to you by Foodista. It is a good option if you're following a gluten free, dairy free, and lacto ovo vegetarian diet. From preparation to the plate, this recipe takes about about 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 87%. This score is awesome. Kale, White Bean, And Sweet Potato Soup, Spiralized Sweet Potato, White Bean and Kale Bake, and Smoky Black Bean Soup With Sweet Potato & Kale are very similar to this recipe.

Ingredients

Servings:
1 Tbsp
1 Tbsp grapeseed oil
grapeseed oil
1 medium
1 medium sweet potato
sweet potato
1
1  diced yellow onion
diced yellow onion
1 head
1 head red kale
red kale
1 qt
1 qt chicken broth
chicken broth
0.5 cups
0.5 cups white wine
white wine
15 oz
15 oz canned cannellini beans
canned cannellini beans
1 tsp
1 tsp dried oregano
dried oregano
0.25 tsps
0.25 tsps thyme
thyme
some
some black ground pepper
black ground pepper
1 Tbsp grapeseed oil
1 Tbsp
grapeseed oil
1 medium sweet potato
1 medium
sweet potato
1  diced yellow onion
1
diced yellow onion
1 head red kale
1 head
red kale
1 qt chicken broth
1 qt
chicken broth
0.5 cups white wine
0.5 cups
white wine
15 oz canned cannellini beans
15 oz
canned cannellini beans
1 tsp dried oregano
1 tsp
dried oregano
0.25 tsps thyme
0.25 tsps
thyme
some black ground pepper
some
black ground pepper

Equipment

pot
pot
pot
pot


Instructions

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.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.80
Ingredient
1 tablespoon grapeseed oil
1 medium sweet potato
1 diced yellow onion
1 head red kale
1 quart chicken broth
½ cups white wine
15 ounces canned cannellini beans
1 teaspoon dried oregano
¼ teaspoons thyme
Price
$0.09
$0.75
$0.24
$0.57
$3.04
$1.63
$0.76
$0.10
$0.03
$7.22

Tips

Health Tips

  • If you are cooking with wine, be aware that the amount of alcohol that evaporates could be much less than you think. In fact, researchers found that anywhere between 4 and 49 percent of the alcohol in a dish might remain depending on the cooking method, length of cooking, etc. If you're concerned about the amount of alcohol you're consuming, keep an eye on how much wine is going into your dish!

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • Don't have any wine in the house? Red wine vinegar and white wine vinegar can be used to deglaze pans. Chicken/beef broth or grape juice can also be used in place of wine in a pinch, especially if a recipe only calls for a small amount.

  • When buying wine for cooking, it is certainly not a bad idea to buy a wine you would enjoy drinking (some wine for the dish, some wine for the chef?) But if your favorite wines cost a small fortune, save them for drinking and purchase a cheaper?though still good quality!?wine for cooking. Just don't buy "cooking wine" with added salt, food coloring, etc.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
265 Calories
11g Protein
4g Total Fat
41g Carbs
70% Health Score
Limit These
Calories
265
13%

Fat
4g
7%

  Saturated Fat
0.55g
3%

Carbohydrates
41g
14%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
917mg
40%

Alcohol
3g
17%

Get Enough Of These
Protein
11g
23%

Vitamin A
11282IU
226%

Vitamin K
236µg
225%

Vitamin C
59mg
72%

Manganese
1mg
56%

Copper
0.9mg
45%

Potassium
1090mg
31%

Fiber
7g
30%

Iron
4mg
27%

Magnesium
93mg
23%

Folate
92µg
23%

Phosphorus
198mg
20%

Vitamin B6
0.35mg
18%

Calcium
175mg
18%

Vitamin E
2mg
14%

Vitamin B1
0.2mg
13%

Zinc
1mg
12%

Vitamin B3
2mg
10%

Vitamin B2
0.15mg
9%

Vitamin B5
0.75mg
8%

Selenium
2µg
4%

Vitamin B12
0.09µg
2%

covered percent of daily need

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