Indulge in a hearty, nourishing bowl of vegan sweet potato, kale, and chickpea soup. This recipe is a delicious blend of protein-rich chickpeas, nutrient-dense kale, and sweet potatoes, simmered gently in a aromatic broth. Ideal for a cold evening, it's sure to warm your belly and nourish your body.
The ingredients required for this soup are quite common and should be readily available at your local supermarket. However, pay special attention to the Thai red curry paste and farro. The Thai red curry paste gives the soup an extra kick of flavor. It's usually found in the international or Asian food aisle. Farro is an ancient whole grain that's packed with protein and fiber. It's usually located in the grains aisle or health food section.
Vegan Sweet Potato, Kale, and Chickpea Soup Ingredients
Extra-virgin olive oil: Used for sautéing the vegetables, it imparts a rich flavor to the soup.
Yellow onion: Adds a sweet savory depth to the soup.
Red bell pepper: Gives a sweet and mild peppery flavor.
Sweet potatoes: Adds a sweet and creamy texture.
Salt: Enhances the flavors of the soup.
Thai red curry paste: Gives a spicy kick and depth of flavor.
Farro: An ancient whole grain that adds a filling, hearty texture.
Vegetable broth: The base of the soup, providing flavor and liquid for simmering.
Water: To help dilute the soup to the right consistency.
Chickpeas: Adds a protein-rich, hearty element.
Kale: Provides a nutritious, earthy flavor and vibrant color.
Cayenne pepper: Optional, for those who prefer an extra spicy kick.
One reader, Darius Messer says:
This vegan sweet potato, kale, and chickpea soup recipe is a game-changer! The combination of flavors is simply divine. The sweet potatoes add a delightful sweetness, while the chickpeas and kale bring a hearty texture. It's a comforting and nutritious meal that's perfect for chilly evenings. Highly recommend!
Techniques Required for Making This Vegan Soup
How to sauté vegetables: Sauté the onion, bell pepper, and sweet potato in a large soup pot over medium heat until the onion starts to soften.
How to test farro for doneness: Check if the farro is tender and cooked through after simmering for 25 minutes.
How to cook kale to your liking: Cook the kale for 5 more minutes after adding the chickpeas, or until the kale reaches the desired tenderness.
How to store leftovers: Leftovers can be kept well-covered and refrigerated for about 4 days.
How To Make Vegan Sweet Potato, Kale and Chickpea Soup
The combination of sweet potatoes and farro results in a creamy and earthy vegan chickpea soup. Adding Thai red curry paste amplifies the flavor.
Serves:
Ingredients
- 2tbspextra-virgin olive oil
- 1large yellow onion, chopped
- 1red bell pepper, chopped
- 1lbsweet potatoes,peeled and diced
- ¼tspsalt,more to taste
- 2tbspThai red curry paste
- 1cupuncooked farro
- 4cupvegetable broth
- 2cupwater
- 1canchickpeas
- ½bunch of kale
- ¼tspcayenne pepper
Instructions
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In a large soup pot, heat the oil over medium heat until shimmering. Stir in the onion, bell pepper, sweet potato and salt. Sauté for five minutes, stirring occasionally, until the onion starts to soften.
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Add the curry paste and stir until the vegetables are coated and the curry is fragrant, about 1 minute.
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Add the farro, if that’s your grain of choice. Add the vegetable broth and water, and stir to combine.
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Bring the mixture to a boil, then reduce the heat to a simmer and cook for 25 minutes.
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Test the farro for doneness—if it’s tender and cooked through, add the chickpeas and kale. Stir to combine, and cook for 5 more minutes, or until the kale is cooked to your liking.
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If you chose to use pre-cooked whole grains, add them now.
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Taste, and season with more salt as needed. Balance the sweetness of the sweet potatoes, stir in the optional cayenne pepper.
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Ladle the soup into bowls and serve. Leftovers keep well, covered and refrigerated, for about 4 days.
Nutrition
- Calories: 560.32kcal
- Fat: 6.04g
- Saturated Fat: 0.90g
- Monounsaturated Fat: 3.61g
- Polyunsaturated Fat: 1.08g
- Carbohydrates: 117.81g
- Fiber: 18.47g
- Sugar: 23.37g
- Protein: 12.87g
- Cholesterol: 0.49mg
- Sodium: 411.09mg
- Calcium: 189.53mg
- Potassium: 1832.99mg
- Iron: 4.74mg
- Vitamin A: 3342.09µg
- Vitamin C: 59.37mg
Technique Tip for Enhancing Vegan Sweet Potato, Kale, and Chickpea Soup
In a large soup pot, heat the extra-virgin olive oil over medium heat until shimmering. Stir in the onion, bell pepper, sweet potato and salt. Sauté for five minutes, stirring occasionally, until the onion starts to soften.
Add the curry paste and stir until the vegetables are coated and the curry is fragrant, about 1 minute.
Add the farro, if that’s your grain of choice. Add the vegetable broth and water, and stir to combine.
Bring the mixture to a boil, then reduce the heat to a simmer and cook for 25 minutes.
Test the farro for doneness—if it's tender and cooked through, add the chickpeas and kale. Stir to combine, and cook for 5 more minutes, or until the kale is cooked to your liking.
If you chose to use pre-cooked whole grains, add them now.
Taste, and season with more salt as needed. To balance the sweetness of the sweet potatoes, stir in the optional cayenne pepper.
Ladle the soup into bowls and serve. Leftovers keep well, covered and refrigerated, for about 4 days.
When cooking grains like farro in a soup, it's important to test for doneness before adding other ingredients. If the grains are not fully cooked, they can absorb too much of the soup's liquid, leaving you with a dish that's more like a stew than a soup. To test, simply take a grain and taste it. It should be tender but still have a slight bite to it.
Time-Saving Tips for Preparing Vegan Sweet Potato, Kale, and Chickpea Soup
Prep ahead: Chop vegetables and measure out ingredients in advance to streamline the cooking process.
One-pot wonder: Consider using a pressure cooker or instant pot for a quicker cooking time and less cleanup.
Batch cooking: Make a larger quantity and freeze individual portions for convenient future meals.
Use canned: Utilize canned chickpeas and pre-made curry paste for a time-saving shortcut.
Quick swap: Substitute the farro with quick-cooking grains like quinoa for a faster preparation.
Substitute Ingredients For Vegan Sweet Potato, Kale and Chickpea Soup Recipe
sweet potatoes - Substitute with butternut squash: Butternut squash has a similar sweet and nutty flavor to sweet potatoes and can be used as a delicious alternative in the soup recipe.
kale - Substitute with spinach: Spinach can be used as a substitute for kale in the soup recipe, providing a milder flavor and tender texture.
chickpeas - Substitute with white beans: White beans can be used as a substitute for chickpeas, offering a creamy texture and mild flavor that complements the soup well.
Best Way to Present This Vegan Soup
Artful drizzle of coconut milk: A delicate, artistic drizzle of coconut milk on the surface of the soup, creating a visually stunning contrast against the vibrant colors of the ingredients.
Garnish with crispy chickpeas: Top the soup with crispy chickpeas for a delightful crunch and added texture, elevating the overall dining experience.
Incorporate edible flowers: Introduce a touch of elegance by incorporating edible flowers, such as nasturtium or pansies, to add a pop of color and a subtle floral note to the dish.
Serve in hollowed-out mini pumpkins: For a unique and visually striking presentation, consider serving the soup in hollowed-out mini pumpkins, adding a touch of whimsy and charm to the dish.
Sprinkle with toasted pumpkin seeds: A sprinkle of toasted pumpkin seeds on top of the soup not only adds a delightful nuttiness but also enhances the visual appeal with a rustic touch.
Accompany with artisanal sourdough bread: Serve the soup alongside slices of artisanal sourdough bread, beautifully arranged on the side, to complement the flavors and provide a delightful textural contrast.
Use handcrafted ceramic bowls: Present the soup in handcrafted ceramic bowls, adding an artisanal touch and enhancing the overall dining experience with a sense of craftsmanship and attention to detail.
Garnish with microgreens: Sprinkle a handful of vibrant microgreens on top of the soup, adding a burst of freshness and a visually appealing, delicate touch to the presentation.
Essential Tools for Making Vegan Sweet Potato, Kale, and Chickpea Soup
- Large soup pot: A large, heavy-bottomed pot used for cooking soups, stews, and stocks.
- Stirring spoon: A long-handled spoon used for stirring and mixing ingredients in a pot or pan.
- Knife: A sharp tool used for cutting and chopping vegetables and other ingredients.
- Cutting board: A flat board used for cutting and preparing ingredients.
- Measuring cups and spoons: Used for accurately measuring ingredients in cooking and baking.
- Ladle: A large, long-handled spoon with a deep bowl, used for serving soups and stews.
- Vegetable peeler: A tool used for peeling the skin off vegetables.
- Soup bowls: Bowls used for serving the finished soup.
- Soup ladle: A large, deep-bowled spoon used for serving soup.
- Chef's knife: A versatile, all-purpose knife used for various cutting and chopping tasks in the kitchen.
How To Store and Freeze This Vegan Soup
Allow the soup to cool completely before storing or freezing. This will prevent the formation of condensation, which can lead to spoilage and freezer burn.
For short-term storage, transfer the cooled soup to an airtight container and refrigerate for up to 4 days. The flavors will continue to develop over time, making the soup even more delicious.
When reheating refrigerated soup, bring it to a boil over medium heat, stirring occasionally to ensure even heating. Adjust the seasoning if needed, as flavors may have mellowed during storage.
For longer storage, freeze the soup in portion-sized containers or freezer-safe bags. This allows you to thaw only what you need for future meals. Leave some headspace in the containers or bags to allow for expansion during freezing.
Label the containers or bags with the date and contents to keep track of your frozen soup inventory. The soup can be stored in the freezer for up to 3 months.
To thaw frozen soup, transfer it from the freezer to the refrigerator and allow it to thaw overnight. Alternatively, you can thaw the soup in the microwave using the defrost setting, stirring occasionally to ensure even thawing.
When reheating frozen soup, place it in a saucepan and heat it over medium heat, stirring frequently. If the soup appears too thick, add a little vegetable broth or water to achieve the desired consistency. Adjust the seasoning as needed before serving.
How To Reheat Leftover Vegan Soup
Reheat the leftover vegan sweet potato, kale, and chickpea soup in a saucepan over medium-low heat, stirring occasionally, until it reaches the desired temperature. This method ensures even heating and allows the flavors to meld together once again.
If you prefer a quicker reheating method, transfer the desired portion of leftover soup to a microwave-safe bowl. Cover the bowl with a damp paper towel to prevent splatters and help retain moisture. Microwave on high for 1-2 minutes, stirring halfway through, until the soup is heated through.
For a creamier texture, add a splash of vegetable broth or coconut milk to the soup while reheating. This will help revive the consistency and add a touch of freshness to the leftover soup.
If the sweet potatoes or kale have become too soft for your liking during storage, you can add freshly cooked vegetables to the reheated soup. Simply sauté some diced sweet potatoes and chopped kale in a pan with a bit of olive oil until tender, then stir them into the reheated soup for added texture and flavor.
To enhance the flavors of the reheated soup, consider adding a squeeze of fresh lemon juice, a sprinkle of red pepper flakes, or a dash of your favorite hot sauce. These additions can help brighten up the taste and add a little extra kick to the leftover soup.
If you find that the soup has thickened too much during storage, gradually stir in some additional vegetable broth or water while reheating until you reach the desired consistency. Be sure to adjust the seasoning accordingly, as adding more liquid may dilute the flavors slightly.
Random Fact About Vegan Sweet Potato, Kale, and Chickpea Soup
Sweet potato, kale, and chickpea soup is a great source of plant-based protein and fiber.
Is Making This Vegan Soup Economical for Home Cooking?
This vegan sweet potato, kale, and chickpea soup recipe is highly cost-effective for a household. The ingredients, such as sweet potatoes, kale, and chickpeas, are affordable and nutritious. The use of farro adds a hearty element without breaking the bank. With an approximate cost of $15, this recipe can feed a family of four, making it a budget-friendly option. The overall verdict for this recipe is 9/10, considering its nutritional value, affordability, and delicious taste.
Is This Vegan Soup Healthy or Unhealthy?
This vegan sweet potato, kale, and chickpea soup recipe is a nutritious and well-balanced meal. The ingredients are packed with vitamins, minerals, and fiber, making it a healthy choice for most people. Here's why:
- Sweet potatoes are an excellent source of vitamin A, vitamin C, and potassium
- Kale is rich in vitamins A, C, and K, as well as iron and calcium
- Chickpeas provide a good amount of plant-based protein and fiber
- The use of vegetable broth keeps the soup vegan and low in fat
However, there are a few ways to make this recipe even healthier:
- Reduce the amount of oil used for sautéing the vegetables to lower the overall fat content
- Opt for low-sodium vegetable broth to control salt intake
- Include a wider variety of vegetables, such as carrots, celery, or zucchini, to increase the nutrient diversity
- Use whole-grain farro or quinoa to boost the fiber and protein content of the soup
- Add fresh herbs like thyme, rosemary, or parsley to enhance flavor without relying on excess salt
Editor's Thoughts on This Vegan Soup Recipe
This vegan sweet potato, kale, and chickpea soup recipe is a delightful combination of flavors and textures. The sweet potatoes add a natural sweetness, while the chickpeas provide a hearty protein element. The use of Thai red curry paste adds a depth of flavor and a hint of spice, complemented by the earthy kale. The addition of farro or whole grains gives the soup a satisfying and wholesome quality. Overall, this recipe is a nourishing and comforting option for a cozy meal, and the leftovers will make for a delicious lunch the next day.
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Why trust this Vegan Sweet Potato, Kale and Chickpea Soup Recipe:
This #food# recipe offers a delightful combination of #sweet potato#, #kale#, and #chickpeas#, providing a rich source of #nutrients# and #flavors#. The use of #extra-virgin olive oil# and #thai red curry paste# infuses the dish with a depth of #aroma# and #taste#. The inclusion of #farro# adds a hearty element, while the #vegetable broth# and #water# create a comforting base. With the addition of #cayenne pepper#, this #soup# achieves a perfect balance of #spice# and #sweetness#. Trust in this #recipe# for a #nourishing# and #delicious# meal.
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