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African Kale and Yam Soup Recipe

African Kale and Yam Soup Recipe

This soup has a wonderful exotic feel to it. The broth is especially flavorful, so be sure to have toast on standby so you can soak up every last drop!

Notes

*Note: Miso paste comes in different varieties — white, red, yellow, and brown. White and red misos can be used as a substitute for yellow miso, but for this recipe, avoid brown miso, which has a stronger flavor. You can usually find it in the refrigerated section of the supermarket, next to salad dressings.

Ingredients

  • 1 small red onion, sliced thinly
  • 1 cup water
  • 2 cups vegetable broth
  • 1 yam, peeled and diced
  • 5 cups kale, chopped
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1/4 teaspoon red pepper flakes
  • 1 teaspoon mild curry powder
  • 1 tablespoon yellow miso paste*
  • 1/4 teaspoon cinnamon

Servings3

Calories Per Serving142

Folate equivalent (total)175µg44%


North African Chickpea and Kale Soup

If it seems to you like I’ve been making lots of soup lately, you’re right. Not that it’s been especially cool here, but once there’s even a hint of Fall nip in the air, I crave nothing more than a hot bowl of soup. I haven’t wanted to even glimpse a salad give me all my veggies immersed in a comforting bowl of broth!

I firmly believe that simmering in soup is one of the healthiest ways to cook vegetables. Unlike boiling or even steaming, to a certain extent, all of the nutrients remain in the broth to be eaten along with the vegetables.

And did you know that cooking actually increases the nutrients available in some vegetables, including carrots? Lightly cooking carrots breaks down the cell walls, increasing the amount of absorbable beta carotene.

This particular soup is a nutritional powerhouse. The carrots provide beta carotene, the chickpeas offer protein, and the kale…well the kale is a powerhouse all on its own. It’s rich in Vitamin A, Vitamin C, Vitamin K, Vitamin B6, potassium, copper, manganese, and calcium. Plus, it’s one of the cruciferous vegetables proven to reduce the risk of a number of cancers as well as heart disease. Eat more kale!

But don’t try this deliciously different chickpea soup because it’s good for you try it because it’s delicious: sumptuously seasoned with cumin, saffron, cinnamon, ginger, and allspice, yet not overwhelming or hot-pepper spicy.

And I hesitate to say this because I know my daughter’s tastes aren’t always in line with other 10-year-olds’, but she couldn’t get enough of it, even though her first look made her go, “Yuck.” But after the first bite, she was draining the entire bowl. We all were.

I count this one among my family’s favorite recipes. Do yourself a favor and give it a try!


Recipe Summary

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon ground turmeric
  • 1 teaspoon salt
  • ¾ teaspoon curry powder
  • ¾ teaspoon ground coriander
  • 1 pound sweet potatoes, peeled and cut into 1/2-inch cubes
  • 4 cups vegetable broth
  • 4 cups chopped kale
  • 1 (15.5 ounce) can chickpeas, drained
  • 1 cup canned coconut milk

Heat oil in a large stockpot over medium-high heat. Add onion and garlic and saute for 2 minutes. Stir in turmeric, coriander, curry powder, and coriander. Add sweet potatoes saute for 2 to 3 minutes, stirring frequently.

Pour in broth and bring to a simmer. Cover and simmer until sweet potatoes have just begun to soften, 8 to 10 minutes. Stir in kale and chick peas simmer for 5 minutes more. Stir in coconut milk and adjust salt to taste.


Kale and Sweet Potato Soup Recipe

Kale and Sweet Potato Soup Recipe

It’s very low in calories 1 cup of fresh kale has only about 40 calories but packs 3 grams of protein.

Ingredients:

  • One bag of kale (99p)
  • 2 Sweet potatoes (90p)
  • 1 clove of garlic (5p)
  • 1 stock cube (7.5p)
  • Garlic bread to serve (28p)

Method:

  • Peel potatoes and chop into small cubes
  • Add water and boil with garlic after peeling and stock cube
  • Add kale and boil together
  • Blend to make a smooth soup
  • Serve with hot garlic bread

About the author:
Moira Rowan

Moira Rowan

Immigrated to the UK 20 years ago, has an interest in art, culture, community and upliftment projects, is a keen cook, and has a cordon bleu qualification. Currently involved in academia and research. Loves a bargain, and is known as the Voucher Queen amongst her friends. Enjoys writing on topics that interests her. You can follower her on twitter @rowanmoira


Recipe Of The Week: Kale, Chicken And Yam Soup

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This soup is batch cooking at it’s best. Quick and easy to develop killer flavors with the nutrient packed ingredients. As the weather cools down, warm up with this unique recipe.

Ingredients
1 rotisserie chicken, meat removed and shredded
1-32 oz box (4 cups) low sodium chicken stock
1-32 oz box (4 cups) low sodium veggie stock
4 strips turkey bacon, finely chopped
2 medium yams, peeled and diced
6 cups (packed) kale, chopped
1 small yellow onion, diced
1 carrot, peeled and diced
1 celery stalk, diced
5 garlic cloves (2 Tbsp), finely minced
1 Tbsp fresh rosemary, finely chopped
1 Tbsp fresh thyme, finely chopped
3 Tbsp olive oil
2 Tbsp whole wheat or brown rice flour
1 tsp salt
½ tsp freshly ground black pepper

Preparation
1. Heat 2 tablespoons of the olive oil in a large pot or Dutch/French oven, over medium heat. Add onion, carrot and celery and sauté 5 minutes. Add turkey bacon, garlic, rosemary and thyme and sauté another 5 minutes, stirring every minute.

2. Add the other tablespoon of olive oil and the flour to the pot. Stir to coat the vegetables and let sauté for another minute.

3. Add the stock to the pot and stir to combine with the veggies and the bits from the bottom of the pot. Bring heat to high until the stock comes to a low boil. Reduce heat and let simmer 5 minutes.

4. Stir the chicken into the stock and veggies. Let simmer another 5 minutes.

5. Add the sweet potato, cover and let cook 5 minutes.

6. Turn off the heat and add the kale to the pot. Stir to combine all the ingredients. Let sit 10 minutes before serving.

Jessica Cerra is the owner of Fit Food by Jess, a private chef and catering company in Encinitas, Calif. She is also a professional Xterra triathlete and mountain biker. Follow Jess’ recipes on her “Fit Food by Jess” Facebook page.


  • 3 tablespoons extra-virgin olive oil, divided, plus more for garnish
  • 2 large onions, chopped
  • 1 teaspoon salt, divided
  • 2 tablespoons plus 4 cups water, divided
  • 4 cloves garlic, sliced
  • 1 teaspoon chopped fresh thyme leaves or 1/2 teaspoon dried
  • 1 large bunch Tuscan, lacinato or Russian kale
  • 2 medium or 1 very large Japanese yam or regular sweet potato (about 1 1/4 pounds)
  • 14 cups gently packed spinach (about 12 ounces), any tough stems trimmed
  • 8 fresh sage leaves or 1 teaspoon crumbled dried
  • 4 cups vegetable broth, store-bought or homemade
  • Pinch of cayenne pepper
  • 1 tablespoon fresh lemon juice, or more to taste
  • Freshly ground pepper to taste
  • 1 tablespoon agave nectar, or more to taste (optional)
  • 16 fried sage leaves for garnish (see Tip)

Heat 2 tablespoons oil in a large skillet over high heat. Add onions and 1/4 teaspoon salt cook, stirring frequently, until the onions are beginning to brown, about 5 minutes. Reduce the heat to low, stir in 2 tablespoons water, garlic and thyme and cover. Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 35 minutes.

Meanwhile, remove tough stems and ribs from kale and coarsely chop the greens. Peel yam (or sweet potato) and dice into 1-inch pieces. Coarsely chop spinach set aside.

Combine the remaining 4 cups water and 3/4 teaspoon salt in a soup pot or Dutch oven add the kale, yam (or sweet potato) and sage. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes.

Stir in the spinach, return to a simmer, cover and cook, stirring once halfway through, for 10 minutes more. When the onions are caramelized, stir a little of the simmering liquid into them add them to the soup. Add broth return to a simmer, cover and cook for 5 minutes more.

Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot). Stir in cayenne, a few grinds of pepper and 1 tablespoon lemon juice. If the soup is sweet to your taste, add more lemon juice if it's too tart, add agave nectar, if desired. Just before serving, whisk the remaining 1 tablespoon oil into the hot soup. Garnish each bowl of soup with a drizzle of oil and 2 fried sage leaves.

Tip: To make fried sage leaves: Set a small strainer over a heatproof bowl. Heat about 1/2 inch olive or canola oil in a small saucepan over medium-high heat until shimmering but not smoking. Add sage leaves fry just until crisp, 1 to 3 minutes. Drain in the strainer then spread out on a paper towel until ready to use.


Some Options For Cooking Peanut Soup

Okay, you’ve got choices here.

  • Instant Pot: Raise your hand if you got one for Christmas. Yeah? Good news, because this can be made in the Instant Pot!
  • Slow Cooker: also a yes!
  • Stovetop: ALSO a yes! In almost the same amount of time! You just need to babysit it a little more, but hey – babysitting garlic, onion, jalapeño, sweet potatoes, and a creamy soup base as it comes together happens to be my all-time favorite kind of babysitting.
  • Freezing it for meal prep: OF COURSE YES! More on that HERE.


SO HOW'D IT GO?

Thank you for the puréed idea! I am currently enjoying this soup for the first time right now!

Okay - i was looking for a great potato/kale soup and THIS IS IT. I didn't use that much pepper - i DOUBLED the recipe and I added celery and sauteed it with the onions. I didn't use Nutritional yeast. I did add Milk at the end, and then Pureed a portion of it in my blender and added it back to the pot - to make it a more creamy soup. creamy with yummy chunky bits of potato, corn and carrot. My Family's fave soup so far. )

Great recipe, I would definitely recommend using a lot less pepper though.

A wonderful soup! I would also reduce the amount of black pepper. I added some basil, Great Northern Beans, and a dash of cinnamon.

I made this recipe last week with my boyfriend, and it was sooo yummy! Although I felt like it needed a lot more seasoning, so I just upped the salt and pepper and added some red pepper flakes for a kick. This is such a simple, fast, and delicious go-to dish! Making it again tonight :)

This is a great sinus cold recovery soup! My preference would be to add less pepper, as 1 tbsp seemed to overpower the flavors and it was super spicy. but, like I said, good for the sinuses. (My boyfriend loved it spicy!)


Sweet Potato Nutrition & Health Benefits

Sweet potatoes are a nutritional powerhouse that are loaded with nutrients such as fiber, protein, vitamins, minerals, and antioxidants.

Sweet Potatoes Are a Great Source of Fiber

1 cup of sweet potato has 7 grams of fiber, composed of both soluble and insoluble fiber. Fiber is important for gut health and chronic disease prevention and management, and most Americans don't actually consume enough!

Sweet Potatoes Contain Protein

In addition to fiber, 1 cup of sweet potato also contains 4 grams of protein. While this is not a significant amount, it goes to show that foods you might think contribute to your protein intake actually have some protein!

Sweet Potatoes Are Rich in Beta-Carotene and Vitamin A

Just like butternut squash, sweet potatoes are an incredibly rich source of beta-carotene, which our bodies convert to vitamin A. Vitamin A is important for eye health, but is also helpful for your immune system and a powerful antioxidant.

Since vitamin A is a fat-soluble vitamin, it's important to include fat with it to increase absorption. In this case, we're using oil in the cooking process, so that works!

Sweet Potatoes Are an Excellent Source of Potassium

Sweet potatoes are also an excellent source of potassium. Potassium is crucial for heart health and kidney health, and helps your body balance the effects of sodium to lower blood pressure. Potassium is also important for muscle contraction. Have you ever been told to eat a banana when you have a charley horse or muscle cramps? That's why!

Vitamin C and Vitamin B6

You might also be surprised to hear that sweet potatoes are a good source of vitamin C and vitamin B6. Vitamin C is a powerful antioxidant and also helps your body make collagen, and vitamin B6 helps with protein, fat, and carbohydrate metabolism.