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Kale Sweet Potato Soup

I am excited to share my Kale Sweet Potato Soup. Nothing warms the heart more than a bowl of soup when the weather is cold outside! It’s so comforting and soothing to the soul. However, many canned soups are high in sodium, and ordering them at a restaurant can be high in fat and calories.

Making soup at home can be easy and delicious. It is also perfect for you with lots of vegetables and broth! Another great thing about making a big pot of soup is the leftovers! When we make soup, we often have enough for three or four meals for the week!

Most of us eat with our eyes, so making a meal with many colors can be one way to keep it extra appealing! It can also contain additional nutrients.

Many of us are looking for heart-healthy soups as the weather cools down. My family and I love these two soup recipes this time of year! I hope that you enjoy eating them as much as we do!

Not only is this soup vibrantly looking and tasty, but it is also full of health benefits, including vitamin A, vitamin C, potassium, phytonutrients, and a vegetarian source of protein from the beans. It is also low in calories and very filling. The barley contains a beneficial soluble fiber called beta-glucan, which can help lower blood sugar and cholesterol.

This kale sweet potato soup also has tomatoes and white beans.
Enjoy making and eating this kale and sweet potato soup.

Kale Sweet Potato Soup Recipe

Kale Sweet Potato Soup

This simple and tasty soup is the best plant-based cooking when all ingredients come together! Greens are often a local food in the winter, and home-canned tomatoes can be used. Dried beans may also be available locally where we live. It makes 4-6 servings. If you live in Asheville, check out some of the winter local farmers’ markets here.

One tablespoon of olive oil

One medium onion

One large carrot

One stalk of celery

salt and pepper to taste

6 cups vegetable broth

1-151/2 ounce canned tomatoes

One teaspoon thyme

1/3 cup barley

One bay leaf

1/2 pound kale

1-15 1/2 ounce canned beans

Heat olive oil over medium heat in a large pot and add onion, carrot, and celery. Cook until vegetables are tender. Add garlic and cook for a few seconds. Add tomatoes, thyme, bay leaf, salt, and pepper. Add kale and let it soften. Adjust seasonings if needed. Serve in bowls and sprinkle with Parmesan cheese. Serve with crusty bread to complete your meal.

Instead of canned beans, you can cook dried beans and save some sodium.

Picture of heart Healthy potato soup
This Potato soup curry with carrots tastes delicious and is a vegan option.

Heart Healthy Potato Soup Recipe

Potato Curry Soup

Is potato soup healthy? Potatoes are rich in vitamin C, potassium, complex carbs, and protein. They may also elevate our mood with a boost of serotonin!

3-4 small potatoes cut into small dice
1/2 cup chopped carrot
Two tablespoons of olive oil
1/2 cup green onion
1 TB lemon juice
3-4 cups vegetable broth

Seasoning Blend:

One teaspoon salt
1/2 tsp turmeric
¼ tsp black pepper
Pinch of cayenne pepper
½ tsp paprika
1 tsp cumin
½ tsp mustard seeds

Garnishes:

Chopped spinach
Yogurt
Chopped cilantro

Directions:

In a medium-sized pot, heat olive oil and add potatoes and carrots. Cook until softened and slightly browned. Add seasoning blend and mix well. Add green onion. Add 2 cups of broth. Cover the pot with a lid and cook for 15 minutes.

Pour an additional 1-2 cups of broth into the pot. Cover and cook for another 5-10 minutes until the soup has the right consistency and thickness.

Garnish with cilantro, yogurt, and chopped spinach if desired, and serve.

Other Heart Healthy Soup Recipes

In addition to these two recipes, try my Great Grandmother Ida’s Vegetable Soup and you may also love this Lemony Greek Chickpea Soup.

Make Some Healthy Potato Soup Recipes

Try one of these heart healthy soups such as Kale Sweet Potato Soup or this healthy potato soup recipe. It can be so heartwarming during the winter.

As a registered dietitian nutritionist in Asheville, I love the variety of local food at our area farmers’ markets. I also love to cook and help my clients live healthy food recipes. I like to plan my meals using a seasonal approach. Planning meals can be a more nutritious way to eat and can also save money and time. I also have a lot of tasty recipes on my blog and in the recipe section on the Vine Ripe Nutrition website. You can read more about me and some of my services here.

What is your favorite soup? I would love to hear about it! Let’s talk about it on Facebook!

All you need is a little crusty bread to complete this meal!
All you need is a little crusty bread to complete this meal!
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