This Island Kale and Sweet-Potato Soup is a hearty and nutritious dish filled with the tropical flavors of coconut milk, sweet potatoes, and kale, with a kick of heat from jalapeno pepper. It's a perfect remedy for chilly days and brings a touch of the island vibes to your dinner table.
While most of the ingredients for this recipe are commonly found, you might need to pay a little bit more attention when buying kale and coconut milk. Kale, a leafy green vegetable, is packed with nutrients and can be found in the fresh produce aisle. As for coconut milk, it resides in the international foods aisle. It adds a creamy richness and tropical flavor to the soup.
Island Kale and Sweet-Potato Soup Ingredients
Cooking oil: Used to sauté the onion, garlic, and jalapeno, it adds a depth of flavor to the soup.
Onion: Gives a base of savory flavor to the soup.
Garlic: Amplifies the soup's aroma and lends a balanced depth to its taste.
Jalapeno pepper: Adds a kick of heat to the soup, balancing the sweetness of the potatoes.
Kale: A nutrient-rich vegetable that adds a nice texture and color to the soup.
Sweet Potatoes: Brings a sweet, earthy flavor and makes the soup more substantial.
Chicken broth: Forms the soup base, giving it a savory and hearty flavor.
Salt: Enhances the other flavors in the soup.
Coconut milk: Adds a creamy richness and tropical flavor to the soup.
Long grain rice: Served in the soup, it adds a filling and hearty element.
One reader, Jerad Batson says:
This island kale and sweet potato soup recipe is a game-changer! The combination of flavors is simply divine. The sweet potatoes add a lovely sweetness, and the coconut milk gives it a creamy texture. It's a hearty and nutritious soup that's perfect for a cozy night in. I highly recommend trying it out!
Cooking Techniques Required for This Recipe
How to sauté the vegetables: In a large saucepan, heat the oil over moderately low heat. Add the onion and cook, stirring occasionally, until translucent. Stir in the garlic and jalapeño and cook, stirring, until fragrant.
How to simmer the soup: Stir in the kale, sweet potatoes, broth, and salt, and bring to a boil. Reduce the heat and simmer for about 20 minutes, partially covered, until the potatoes are tender.
How to finish the soup: Add the coconut milk and just heat through.
How to cook the rice: Meanwhile, bring a medium pot of salted water to a boil. Stir in the rice and boil until just done. Drain.
How to serve the soup: Put a mound of rice in the center of each bowl and ladle the soup around the rice.
How To Make Island Kale and Sweet-Potato Soup
Inspired by the Caribbean, this sweet-potato soup has a healthy dose of greens and some rich flavors, thanks to coconut milk. Make it as spicy as you want!
Serves:
Ingredients
- 2tbspcooking oil
- 1onion
- 2clovesgarlic
- 1jalapeno pepper
- ¾lbkale
- 1½lbsweet potatoes
- 1½qtlow sodium chicken broth,canned, or homemade stock
- 1½tspsalt
- 1cupcoconut milk,canned, unsweetened
- 1cuplong grain rice
Instructions
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In a large saucepan, heat the oil over moderately low heat
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Add the onion and cook, stirring occasionally, until translucent.
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Stir in the garlic and jalapeño and cook, stirring, until fragrant.
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Stir in the kale, sweet potatoes, broth and salt and bring to a boil
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Reduce the heat and simmer for about 20 minutes, partially covered, until the potatoes are tender.
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Add the coconut milk and just heat through
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Meanwhile, bring a medium pot of salted water to a boil
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Stir in the rice and boil until just done.
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Drain
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Put a mound of rice in the center of each bowl
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Ladle the soup around the rice
Nutrition
- Calories: 603.30kcal
- Fat: 22.44g
- Saturated Fat: 12.06g
- Trans Fat: 0.03g
- Monounsaturated Fat: 6.07g
- Polyunsaturated Fat: 2.96g
- Carbohydrates: 88.19g
- Fiber: 9.43g
- Sugar: 11.04g
- Protein: 18.42g
- Sodium: 1117.19mg
- Calcium: 226.98mg
- Potassium: 1538.40mg
- Iron: 5.39mg
- Vitamin A: 1633.12µg
- Vitamin C: 113.64mg
Helpful Technique for Enhancing the Flavor of This Soup
When preparing the kale, make sure to remove the tough stems and only use the leaves. The stems can be quite fibrous and tough, even after cooking. For a smoother soup texture, you can also consider blending the soup after the potatoes are tender, before adding the coconut milk. This will create a creamy base for your soup. However, if you prefer chunks of vegetables in your soup, you can skip this step.
Time-Saving Tips for Making Island Kale and Sweet-Potato Soup
Prep ahead: Chop and store the onion, garlic, and jalapeño in advance to save time during the cooking process.
Use pre-cut ingredients: Consider using pre-washed and chopped kale and pre-cut sweet potatoes to minimize prep time.
One-pot cooking: Opt for a pressure cooker or instant pot to cook the soup and rice simultaneously, saving time and cleanup.
Multi-task: While the soup is simmering, use that time to prepare the rice, maximizing efficiency in the kitchen.
Leftover makeover: Repurpose any leftover soup as a flavorful sauce for pasta or a base for a grain bowl, reducing food waste and saving time on future meal prep.
Substitute Ingredients For Island Kale and Sweet-Potato Soup Recipe
cooking oil - Substitute with olive oil: Olive oil can add a rich, fruity flavor to the soup, enhancing its overall taste.
onion - Substitute with shallots: Shallots have a milder and sweeter flavor compared to onions, adding a delicate touch to the soup.
garlic - Substitute with garlic powder: Garlic powder can be used as a substitute for fresh garlic, providing a similar flavor without the need for chopping or mincing.
jalapeno pepper - Substitute with green bell pepper: Green bell pepper can add a mild, sweet flavor without the heat of jalapeno, making the soup more family-friendly.
kale - Substitute with swiss chard: Swiss chard has a similar texture and taste to kale, making it a great substitute in the soup.
sweet potatoes - Substitute with butternut squash: Butternut squash has a sweet and nutty flavor similar to sweet potatoes, making it a suitable alternative for the soup.
low sodium chicken broth - Substitute with vegetable broth: Vegetable broth can be used as a vegetarian alternative to chicken broth, adding depth of flavor to the soup.
coconut milk - Substitute with cashew cream: Cashew cream can provide a creamy texture and nutty flavor similar to coconut milk, making it a suitable substitute.
long grain rice - Substitute with quinoa: Quinoa can be used as a gluten-free alternative to rice, adding a nutty flavor and a nutritional boost to the soup.
Best Way to Present Island Kale and Sweet-Potato Soup
Elevate the plating: When presenting the Island Kale and Sweet Potato Soup, focus on creating an elegant and visually appealing presentation. Use a wide-rimmed bowl to showcase the vibrant colors and textures of the soup, allowing the ingredients to shine through.
Garnish with a drizzle of coconut milk: Before serving, carefully drizzle a small amount of coconut milk over the soup in an artistic pattern. This not only adds a touch of luxury to the dish but also enhances the flavor and aroma of the soup.
Incorporate a touch of greenery: Place a small, edible microgreen or herb on top of the soup as a delicate finishing touch. This adds a pop of color and freshness, elevating the overall presentation and providing a hint of the flavors within the soup.
Consider the placement of the rice: Instead of simply placing the rice in the center of the bowl, artfully arrange it to one side, creating a visually appealing asymmetry that adds interest to the presentation.
Use high-quality tableware: Select elegant, high-quality tableware to serve the soup. The right choice of bowl and spoon can enhance the dining experience and reflect the sophistication of the dish.
Create a harmonious composition: Pay attention to the balance and composition of the elements on the plate. Aim for a visually striking arrangement that showcases the soup as the focal point while complementing it with the rice and garnishes.
Emphasize the sensory experience: Consider the overall sensory experience, from the visual appeal to the aroma and taste. Strive to create a presentation that captivates the judges' senses and leaves a lasting impression.
Essential Kitchen Tools for Making This Soup
- Chef's knife: A versatile tool used for chopping, slicing, and dicing ingredients with precision.
- Cutting board: Provides a stable surface for cutting and preparing ingredients.
- Large saucepan: Ideal for cooking soups, stews, and boiling ingredients in large quantities.
- Wooden spoon: Perfect for stirring and mixing ingredients without damaging the cookware.
- Medium pot: Suitable for boiling rice, pasta, or blanching vegetables.
- Strainer: Used for draining and rinsing ingredients such as rice and vegetables.
- Ladle: Essential for serving soups and stews.
- Food processor: Useful for pureeing ingredients and creating smooth textures.
- Mixing bowl: Used for combining ingredients and preparing mixtures.
- Immersion blender: Ideal for blending soups and achieving a smooth consistency.
- Measuring cups and spoons: Essential for accurately measuring ingredients.
- Saucepan: Suitable for heating and simmering liquids and sauces.
Storage and Freezing Instructions for Island Kale and Sweet-Potato Soup
Allow the soup to cool completely before storing or freezing. This will prevent the formation of condensation, which can lead to spoilage.
To store in the refrigerator, transfer the cooled soup to an airtight container. It will keep well for up to 4 days in the fridge.
For longer storage, freeze the soup in individual portions using freezer-safe containers or freezer bags. This allows you to thaw only the amount you need for future meals.
When using freezer bags, remove as much air as possible before sealing to prevent freezer burn. Lay the bags flat in the freezer for easier storage and quicker thawing.
Label the containers or bags with the date and contents to keep track of your frozen soup inventory.
The island kale and sweet-potato soup can be frozen for up to 3 months without compromising its quality or flavor.
To reheat, transfer the frozen soup to the refrigerator to thaw overnight. Alternatively, you can thaw it in the microwave using the defrost setting.
Once thawed, heat the soup in a saucepan over medium heat, stirring occasionally, until it reaches the desired temperature. You may need to add a little water or broth to adjust the consistency if it has thickened during freezing.
Avoid repeatedly freezing and thawing the soup, as this can affect its texture and quality. It's best to portion the soup before freezing to ensure you only thaw what you need.
How to Reheat Leftover Island Kale and Sweet-Potato Soup
- Reheat the soup in a saucepan over medium heat, stirring occasionally until it reaches the desired temperature. This method ensures even heating and prevents the sweet potatoes from becoming mushy.
- If you prefer a thicker consistency, simmer the soup for a few extra minutes to allow some of the liquid to evaporate. Alternatively, you can add a splash of coconut milk or chicken broth to thin it out if needed.
- For a quicker reheating option, transfer individual portions of the soup to microwave-safe bowls and heat on high for 1-2 minutes, stirring halfway through. Be careful not to overheat, as this can cause the kale to become overcooked and lose its vibrant color.
- To add a fresh twist to leftover soup, garnish with a dollop of coconut milk, a sprinkle of chopped jalapeño, or a squeeze of lime juice before serving. These toppings will brighten up the flavors and make the soup taste like new again.
- If you have leftover rice, reheat it separately by placing it in a microwave-safe bowl with a damp paper towel on top. Microwave on high for 1-2 minutes, or until heated through. Fluff the rice with a fork before serving with the reheated soup.
Interesting Trivia About Kale and Sweet Potatoes
Kale is a nutrient-dense leafy green that is packed with vitamins, minerals, and antioxidants, making it a great addition to any healthy diet.
Is Making Island Kale and Sweet-Potato Soup Cost-Effective?
This island kale and sweet-potato soup recipe is quite cost-effective for a household. The ingredients, such as kale, sweet potatoes, and coconut milk, are affordable and readily available. The use of low sodium chicken broth adds depth of flavor without breaking the bank. The approximate cost for a household of 4 people is around $15. The overall verdict for this recipe is 9/10. It's a nutritious, budget-friendly option that's perfect for a cozy family dinner.
Is This Soup Recipe Healthy or Unhealthy?
This island kale and sweet-potato soup recipe is a nutritious and wholesome dish that offers several health benefits. The combination of kale, sweet potatoes, and coconut milk provides a good balance of vitamins, minerals, and healthy fats. Kale is rich in vitamins A, C, and K, as well as antioxidants and fiber. Sweet potatoes are an excellent source of beta-carotene, vitamin C, and potassium. Coconut milk adds a creamy texture and contains medium-chain triglycerides (MCTs) that can boost metabolism and support weight loss. The use of low-sodium chicken broth helps to reduce the overall sodium content of the dish.
To further enhance the nutritional value of this recipe, consider the following suggestions:
- Replace the white rice with brown rice or quinoa for added fiber and nutrients
- Use a lean protein source, such as grilled chicken or tofu, to increase the protein content
- Add more vegetables, like carrots, celery, or bell peppers, to boost the fiber and vitamin content
- Reduce the amount of coconut milk or use a light version to lower the calorie and fat content
- Experiment with different herbs and spices, like turmeric or ginger, to add flavor and potential health benefits
Editor's Opinion on This Delightful Soup Recipe
The island kale and sweet potato soup recipe is a delightful fusion of flavors and textures. The combination of hearty sweet potatoes, vibrant kale, and a hint of jalapeño creates a harmonious balance. The addition of coconut milk adds a creamy richness, while the long grain rice provides a satisfying element. The dish is a perfect blend of comfort and exotic flair, making it a versatile and impressive addition to any menu.
Enhance Your Island Kale and Sweet-Potato Soup Recipe with These Unique Side Dishes:
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Appetizer and Dessert Ideas to Complement Island Kale and Sweet-Potato Soup
Why trust this Island Kale and Sweet-Potato Soup Recipe:
This island-inspired soup recipe features fresh, vibrant kale and hearty sweet potatoes, creating a harmonious blend of flavors and textures. The addition of coconut milk lends a creamy richness, while the jalapeno pepper provides a subtle kick of heat. With a base of low-sodium chicken broth, this recipe offers a balance of savory and sweet notes. The use of garlic and onion adds depth to the soup, making it a comforting and nourishing dish. The inclusion of long grain rice provides a satisfying element, making this soup a wholesome and satisfying meal.
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