|Nutritional Guidelines (per serving)|
|Servings: 10 cups (10 servings)|
|Amount per serving|
|% Daily Value*|
|Total Fat 0g||0%|
|Saturated Fat 0g||0%|
|Total Carbohydrate 19g||7%|
|Dietary Fiber 2g||9%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
It's hard to come up with a more nutritious dish than this kale and sweet potato soup. It's incredibly easy and fast to prepare, and because there is no butter or oil needed, it's also fat-free. Both the main ingredients are on many of the "super foods" lists and this is a great way to enjoy them.
- 1 quart chicken broth (or vegetable broth)
- 3 cups water
- 1/2 teaspoon salt
- 1 1/2 pound sweet potatoes (or yams, peeled and cut into 1-inch cubes)
- 1 clove garlic (minced)
- 1 pinch cayenne
- 1 large bunch kale (washed and chopped into 1-inch pieces)
- Salt to taste
- Black pepper to taste
- Optional: fresh lemon wedges
In a 4-quart saucepan, over high heat, bring the broth, water, salt, garlic, cayenne, and sweet potatoes to a simmer. Reduce heat to low and simmer for 15 to 20 minutes until the sweet potatoes are fork tender. Using a potato masher or a whisk, mash about 1/2 of the cubed sweet potatoes into the broth to thicken. The more you mash the thicker the texture.
Add the kale and push down into the hot soup. Once the kale all wilts simmer on low for 15 to 20 minutes, or until the kale is tender and tasty. Undercooked kale can have a slightly bitter flavor that mellows with cooking.
Season with salt and pepper, and serve hot with a squeeze of fresh lemon. The lemon is optional, but really brings out the flavor of the kale and sweet potato.