Vegan Sweet Potato and Kale Soup
DF, GF, Soy-Free, and Vegan Soup
This dish is vegan but is still a complete protein. Thanks, chickpeas! It does not contain dairy, gluten, or soy. From an allergen perspective, be aware that polenta is made of corn, so if you have corn allergies this isn’t for you.
I like to serve it with a fresh mint and berry salad and sliced and toasted French bread. Just slice the bread, drizzle it on both sides with some of the same oil you used in the soup. Bake in the oven at 375 for about five minutes per side. Sprinkle the bread with a little fresh ground sea salt. You can rub the bread with a fresh, peeled garlic clove for some extra flavor. Cut the garlic in half and rub it gently over the toasted bread.
This version serves about six hungry people. I usually double the recipe and use the leftovers for a quick lunch for whoever is working or schooling from home.
You can reheat the leftovers a microwave-safe bowl. Cover the bowl loosely with a plate or lid. Cook on high for one minute, and give it a stir. Put it back in the microwave and cook on high for another minute. Enjoy! You can also reheat it pretty fast on the stovetop.
- 1 pound sweet potatoes
- 1 small white onion, diced
- 1 celery stalk, diced
- 5 ounces fresh kale, stemmed and chopped
- 2 ounces rainbow baby carrots, diced
- 1 cup dried chickpeas
- 1/3 cup red lentils
- 2 tablespoons nutritional yeast
- 1/3 cup dry polenta
- 32 ounces vegetable stock
- 2 tablespoons olive or avocado oil
- 1/2 tablespoon kosher salt
- 1/2 tablespoon fresh rosemary, chopped fine
- 1/2 tablespoon fres thyme
- 1 teaspoon red pepper flakes
- 1 large bayleaf
- pepper, to taste
- Wash all your fresh vegetables and get them chopped, sliced, or diced.
- Give the chickpeas and lentils a quick soak in a bowl of water, dispose of any that float to the top and then rinse them thoroughly with cool running water.
- You can do the prep the night before if you want to save a bit more time. Store the ingredients in the bowl of the pressure cooker or Cock-Pot, or a gallon-sized baggie.
Cooking Method 1: Power Pressure Cooker
This is my preferred method. I like the texture and flavor, and if I prep everything the night before I just load it into the cooker and work on other things while it's cooking. It takes about an hour with my pressure cooker to come up to steam and complete the cooking cycle.
- Load all the ingredients into the pressure cooker and stir to combine.
- If you have a soup setting on the controls use it and then select medium. If not, simply cook for 30 minutes.
- Release the steam and serve.
Cooking Method 2: Crock-Pot
This is a fantastic modification if you have a busy week. You can prep the night before, loading everything into the Crock-Pot bowl, and let it hang out in the fridge overnight. If your Crock-Pot doesn't have a removable bowl, you can put everything into a gallon-sized baggie or a large mixing bowl. The next morning, you'll be ready to go.
- Load the Crock-Pot bowl with all of the prepped ingredients. Stir to combine.
- Cook on low for 8 hours.
- Switch setting to warm, and folks can eat when they want. I find this especially useful for evenings when we have multiple functions.
Cooking Method 3: Stovetop
Some evenings, after a long day at work, all I want to do is get some kitchen zen time. I get my headphones on, crank up some good tunes, pour myself a glass of Pinot Grigio, and get my cook on. This version yields the tastiest results out of the three options, but it's the most labor-intensive, and the cooking time is not passive.
- In a large, and preferably non-stick pot, such as a stockpot with a heavy base, add your oil to the bottom and swish it around till it covers the entire surface as evenly as possible. Crank your heat to medium and let the oil warm up.
- Add the onions, carrots, and celery. Stir occasionally and cook until the onions start to look transparent.
- Add the chickpeas and lentils and toss everything together. Your goal here is to give the dry goods a nice coating of oil.
- Slowly stir in the vegetable stock. Add the sweet potatoes, herbs, salt, and pepper. Cook that on medium for about 15 minutes while stirring occasionally.
- Stir in the polenta (it acts as a thickener for the soup and adds a nice creamy texture). Cook for 15 more minutes while stirring occasionally to make sure the polenta is blending.
- Stir in the kale. You may need to do this in batches because it will take up a lot of space but reduce as it cooks. Continue cooking the soup until the kale is evenly wilted.
- Reduce the heat to low and stir in the nutritional yeast. Give it about 5 minutes for all the flavors to mellow together. Take a taste and adjust your salt and pepper to your preference. Kill the heat and serve.
|Serving size: 2 cups|
|Calories from Fat||27|
|% Daily Value *|
|Fat 3 g||5%|
|Saturated fat 0 g|
|Unsaturated fat 3 g|
|Carbohydrates 63 g||21%|
|Sugar 6 g|
|Fiber 15 g||60%|
|Protein 14 g||28%|
|Cholesterol 0 mg|
|Sodium 720 mg||30%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
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© 2020 Vestanna McGuigan