Kale and Roasted Sweet Potato Soup with Chicken Sausage

Gluten Free
Dairy Free
Very Healthy
Health score
65%
Kale and Roasted Sweet Potato Soup with Chicken Sausage
45 min.
4
511kcal
43.64%sweetness
96.77%saltiness
12.8%sourness
13.31%bitterness
52.78%savoriness
100%fattiness
0%spiciness

Ingredients

  • medium sweet potatoes and into cubed
  • medium onion yellow thinly sliced
  • cups kale chopped
  • 0.3 cup mushrooms sliced
  • 0.3 cup mushrooms sliced
  • ounces mild chicken sausage sliced ( 3 links)
  • cups chicken stock see 
  • clove garlic thinly sliced
  • 0.5 teaspoon thyme dried
  • 0.5 teaspoon ground coriander 
  • 0.3 teaspoon pepper 
  • servings sea salt 
  • servings pepper black
  • servings olive oil 

Equipment

  • oven
  • baking pan
  • dutch oven

Directions

  1. Place cubed sweet potatoes in a baking pan or dish. Season with salt and pepper and coat with olive oil.
  2. Bake for 20 25 minutes, until soft.
  3. Remove from oven and set aside.
  4. In a dutch oven over medium heat, warm some olive oil.
  5. Cook the chicken sausage until just browned.
  6. Add in onion and mushrooms and cook for about 3 5 minutes, until softened.
  7. Add in garlic, thyme, coriander, some sea salt and black pepper. Stir in and cook for about 1 minute.
  8. Pour in chicken stock and bring to a boil.
  9. Reduce heat and simmer for about 5 10 minutes.
  10. Add in roasted sweet potatoes and kale.
  11. Push the kale down into the soup so its submerged. Cook for about 3 5 minutes, until bright green and tender.

Nutrition Facts

Calories511kcal
Protein15.36%
Fat43.28%
Carbs41.36%

Properties

Glycemic Index
60.75
Glycemic Load
17.62
Inflammation Score
-10
Nutrition Score
27.566956521739%

Flavonoids

Apigenin
0.03mg
Luteolin
0.06mg
Isorhamnetin
7.57mg
Kaempferol
12.48mg
Myricetin
0.07mg
Quercetin
11.54mg

Taste

Sweetness:
43.64%
Saltiness:
96.77%
Sourness:
12.8%
Bitterness:
13.31%
Savoriness:
52.78%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:510.7kcal
25.53%
Fat:24.95g
38.39%
Saturated Fat:4.45g
27.79%
Carbohydrates:53.65g
17.88%
Net Carbohydrates:46.63g
16.96%
Sugar:15g
16.66%
Cholesterol:40.82mg
13.61%
Sodium:1255.28mg
54.58%
Protein:19.92g
39.84%
Vitamin A:26873.23IU
537.46%
Vitamin K:117.14µg
111.56%
Vitamin C:32.62mg
39.54%
Vitamin B3:7.58mg
37.92%
Manganese:0.7mg
34.79%
Vitamin B2:0.58mg
33.86%
Vitamin B6:0.68mg
33.75%
Potassium:1142.73mg
32.65%
Fiber:7.02g
28.1%
Copper:0.53mg
26.72%
Phosphorus:215.99mg
21.6%
Vitamin B1:0.32mg
21.11%
Vitamin E:2.8mg
18.69%
Magnesium:71.28mg
17.82%
Iron:3.03mg
16.83%
Vitamin B5:1.66mg
16.6%
Selenium:11.01µg
15.72%
Folate:61.28µg
15.32%
Calcium:141.74mg
14.17%
Zinc:1.28mg
8.53%