Kale and Sweet Potato Soup
Naturally creamy sweet potatoes are the perfect base for this hearty fall soup. Nutritious kale adds a slight bitterness that perfectly balances the sweet potato.
1 tbsp (15 mL) olive oil
1 cup (250 mL) chopped sweet onion
1 cup (250 mL) chopped celery
1 cup (250 mL) chopped carrots
1/2 tsp (2 mL) each salt and freshly cracked pepper
4 cups (1 L) low-sodium vegetable or chicken broth
6 cups (1.5 L) peeled, cubed sweet potatoes
4 cups (1 L) chopped kale
In large saucepan, heat oil over medium high heat. Add onion, celery and carrot, salt and pepper. Cook until tender, about 5 minutes. Pour in broth and bring to boil. Add sweet potato and reduce heat to maintain a simmer. Cover and cook until sweet potatoes are tender and crisp, about 10 minutes. Stir in kale and cook 10 minutes more. Let cool slightly.
Use a ladle to transfer soup to a blender in batches, processing until smooth. Repeat with remaining soup. Transfer back to saucepan and thin with water if desired.
Serve warm sprinkled with wholegrain croutons.
Makes 6 servings.
PER SERVING: about 190 cal, 4 g pro, 3 g fat (0 g sat. fat), 38 g carb, 7 g fibre, 410 mg sodium. %RDI: 15% calcium, 10% iron, 590% vit A, 100% vit C.
