Please pass a bowl (or two) this way.Cold days call for a hot bowl of something tasty. With this Sweet Potato and Kale Soup, you’ll stay warm and satiated all season long.Sweet potatoes are health superstars, containing loads of vitamin A as well as vitamin C and some calcium, potassium, and iron. One medium-size potato also delivers 4 grams of dietary fiber and contains no fat.And we all know about kale. Each serving provides a day's worth of vitamin C, twice the recommended daily amount of vitamin A, and about seven times more vitamin K than the minimum recommendation. Kale also delivers minerals and fatty acids.By combining sweet potatoes and kale with tomatoes and protein-filled cannellini beans, you get a delicious, hearty soup that works as a meal for lunch or dinner. Check out this video to see how you can mix most of the ingredients listed in this recipe in a Dutch oven and top with homemade pesto.

Adam Dolge


Read the full recipe after the video.

Recipe Summary test

30 mins
30 mins


Ingredient Checklist


Instructions Checklist
  • Heat grapeseed oil in a Dutch oven over medium-high. Add onion, and cook, stirring often, until transparent and tender, about 4 minutes. Add garlic, black pepper, crushed red pepper, and 3/4 teaspoon of the salt; cook, stirring often, until fragrant, 1 to 2 minutes. Add broth, sweet potato, and tomatoes; bring to a boil. Reduce heat to medium; cook until sweet potato is almost tender, about 10 minutes. Add beans and kale, and cook until kale has wilted, about 5 minutes.

  • Meanwhile, place parsley, hazelnuts, olive oil, water, lemon juice, 1 ounce of the Parmesan, and remaining 1/4 teaspoon salt in a small food processor or blender. Process until smooth, stopping to scrape down sides as needed. Divide soup among 6 bowls; drizzle each with 1 1/2 tablespoons of the pesto, and sprinkle evenly with remaining Parmesan.

Nutrition Facts

278 calories; fat 15g; saturated fat 3g; cholesterol 6mg; fiber 7g; protein 9g; carbohydrates 28g; sugars 7g; sodium 657mg; iron 3mg; calcium 219mg.