Mashed Sweet Potato and Kale Soup

January 20, 2015

Author Notes: Light, yet seemingly hearty, this one-pot simple, simple vegetable soup is packed with immune boosting Vitamin A, and belly filling protein and fiber. Perfect for those cooler nights and chilly work-day lunches. I serve my Mashed Sweet Potato and Kale Soup over ½ cup brown basmati rice or quinoa, topped with 2 tablespoons raw sunflower seeds.

Nutritional Information [per serving = 1 ½ cups ]
172 Calories, 35g Carbohydrates, 2.5g Fat, 3.4g Protein, 5.4g Fiber, 7.4g Sugar
Alexandra Dawson

Serves: 6


  • 1 tablespoon coconut oil
  • 1 large yellow onion, diced
  • 1 large clove garlic, minced
  • 2 sprigs fresh thyme, destemmed
  • 1 dried bay leaf
  • 2 large (about 2 pounds total) sweet potatoes, peeled and rustically cubed
  • 4 cups kale, destemmed and roughly chopped
  • 6 cups filtered water
  • salt & pepper to taste
In This Recipe


  1. In a large Dutch oven or heavy pot, heat coconut oil over medium-high heat. Add onion, garlic, thyme, and bay leaf and sauté, stirring frequently, until onion has just softened, but not browned (about 4 minutes). Add sweet potato, kale, and water, then bring to a boil. Cover pot, reduce heat to low, and allow soup to simmer for 15-20 minutes, or until sweet potatoes are completely soft.
  2. Remove from heat, remove bay leaf, then using a vegetable masher or strong fork, mash the sweet potato into a lumpy soup. Season with salt & pepper and enjoy!

More Great Recipes:
Stew|Soup|Potato|Vegetable|Kale|Sweet Potato/Yam|Thyme|One-Pot Wonders|Make Ahead|Vegan|Vegetarian|Gluten-Free

Reviews (1) Questions (0)

1 Review

LE B. April 17, 2015
really nice job, alexandra. And a terrific photo too!