Sweet Potato, Kale & White Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
50%
Sweet Potato, Kale & White Bean Soup
45 min.
4
261kcal
100%sweetness
13.88%saltiness
77.82%sourness
39.04%bitterness
13.18%savoriness
45.88%fattiness
0%spiciness

Ingredients

  • tablespoon grapeseed oil 
  • medium sweet potatoes and into chopped
  •  onion diced yellow
  • head kale red chopped
  • quart vegetable stock (or vegetable broth)
  • 0.5 cup wine (I used chardonnay)
  • 15 ounces cannellini beans canned
  • teaspoon oregano dried
  • 0.3 teaspoon thyme leaves 
  • servings pepper black

Equipment

  • pot

Directions

  1. In a large pot, heat the grapeseed oil over medium high and add the sweet potato. Saut the sweet potato, stirring consistently about 5 minutes before adding the onion. Saut about 8 minutes then add a splash of chicken broth to help steam the sweet potato and onion (the chicken broth should sizzle when it hits the pot). Continue cooking until sweet potato is softened but still al dente, another 5 minutes or so.
  2. Add all of the chicken broth, white wine, cannellini beans and the oregano and thyme. Stir well and bring to a boil. Reduce heat to medium low and simmer covered about 10 minutes.
  3. Add the chopped kale leaves, stir, cover again and cook another 5 minutes until kale leaves are softened. Taste the soup and add salt and ground black pepper to taste.

Nutrition Facts

Calories261kcal
Protein16.05%
Fat15.89%
Carbs68.06%

Properties

Glycemic Index
86
Glycemic Load
13.12
Inflammation Score
-10
Nutrition Score
24.279130434783%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
9.05mg
Kaempferol
15.4mg
Myricetin
0.03mg
Quercetin
12.94mg

Taste

Sweetness:
100%
Saltiness:
13.88%
Sourness:
77.82%
Bitterness:
39.04%
Savoriness:
13.18%
Fattiness:
45.88%
Spiciness:
0%

Nutrients percent of daily need

Calories:261.23kcal
13.06%
Fat:4.38g
6.73%
Saturated Fat:0.51g
3.16%
Carbohydrates:42.16g
14.05%
Net Carbohydrates:33.3g
12.11%
Sugar:6.42g
7.13%
Cholesterol:0mg
0%
Sodium:1002.72mg
43.6%
Alcohol:3.09g
17.17%
Protein:9.94g
19.88%
Vitamin A:11781.88IU
235.64%
Vitamin K:134.35µg
127.95%
Manganese:1.02mg
50.89%
Vitamin C:33.96mg
41.16%
Fiber:8.85g
35.41%
Folate:102.25µg
25.56%
Potassium:856mg
24.46%
Iron:4.4mg
24.43%
Magnesium:86.54mg
21.63%
Calcium:195.07mg
19.51%
Copper:0.37mg
18.31%
Phosphorus:155.58mg
15.56%
Vitamin E:2.31mg
15.38%
Vitamin B6:0.3mg
14.98%
Vitamin B1:0.2mg
13.2%
Vitamin B2:0.2mg
11.88%
Zinc:1.59mg
10.58%
Vitamin B5:0.73mg
7.32%
Vitamin B3:0.91mg
4.55%
Selenium:2.53µg
3.61%
Source:Foodista