One-Pot Creamy Sweet Potato and Kale Soup Recipe

Chef Emma first discovered the magic of this One-Pot Creamy Sweet Potato and Kale Soup on a chilly October evening when her daughter came home from school asking for “something warm and cozy but not heavy.”

One-Pot Creamy Sweet Potato and Kale Soup

Velvety One-Pot Creamy Sweet Potato and Kale Soup with coconut milk, warming spices, and nutrient-dense vegetables. Naturally vegan, gluten-free, and ready in 35 minutes!

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Ingredients Equipment Method Notes

Ingredients

  

• 2 tablespoons olive oil
• 1 large yellow onion diced
• 4 cloves garlic minced
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• ¼ teaspoon ground cinnamon
• ¼ teaspoon cayenne pepper optional
• 2½ pounds sweet potatoes peeled and cubed
• 4 cups fresh kale stems removed and chopped
• 4 cups low-sodium vegetable broth
• 1 can 14 oz full-fat coconut milk
• 1 bay leaf
• 1 teaspoon salt
• ½ teaspoon black pepper
• Fresh cilantro toasted pumpkin seeds, coconut cream for garnish

Equipment

• Large Dutch oven or heavy pot (5-6 quart)
• Immersion blender or regular blender
• – Cutting board and knife
• – Measuring cups and spoons
• – Wooden spoon

Method

 

1. Peel and cube sweet potatoes into 1-inch pieces; chop kale leaves.
2. Heat olive oil in large Dutch oven over medium heat.
3. Add onion and cook 5-6 minutes until softened.
4. Stir in garlic, cumin, paprika, cinnamon, and cayenne; cook 1 minute.
5. Add sweet potatoes and stir to coat with spices; cook 2-3 minutes.
6. Pour in vegetable broth and add bay leaf; bring to boil.
7. Reduce heat to medium-low and simmer covered 15-18 minutes until sweet potatoes are tender.
8. Add kale and cook 3-4 minutes until wilted; remove bay leaf.
9. Remove from heat and blend with immersion blender until smooth and creamy.
10. Stir in coconut milk and return to low heat for 2-3 minutes.
11. Taste and adjust seasonings with salt and pepper.
12. Ladle into bowls and garnish with cilantro, pumpkin seeds, and coconut cream.

Notes

Use full-fat coconut milk for creamiest texture.
Soup thickens as it sits; thin with broth when reheating.
Add white beans or chickpeas for extra protein.
Store up to 5 days refrigerated or freeze up to 3 months.
Blend in batches if using regular blender, filling only halfway.

Calories: 220
Protein: 5g
Yield: 6 servings

Emma opened her pantry, spotted a few sweet potatoes and a bunch of fresh kale in the crisper, and remembered her grandmother’s simple vegetable soups that somehow always tasted rich and comforting without cream or butter.

Within 30 minutes, she had created this velvety, dairy-free soup that became an instant family favorite, appearing on the dinner table at least twice a month throughout fall and winter.

This creamy sweet potato and kale soup is Chef Emma’s answer to busy weeknights when everyone craves comfort food but you want something nutritious and light. The natural sweetness of roasted sweet potatoes blends beautifully with nutrient-dense kale, while coconut milk adds luxurious creaminess without any dairy.

Whether you’re feeding picky eaters, health-conscious adults, or anyone seeking a cozy one-pot meal, this sweet potato kale soup delivers warmth, nutrition, and satisfaction in every spoonful.

Summary

This One-Pot Creamy Sweet Potato and Kale Soup features tender sweet potatoes, fresh kale, aromatic onions and garlic, all simmered in vegetable broth and blended with coconut milk until silky smooth. The entire soup takes about 35 minutes from start to finish and serves 6 people generously. Each serving provides approximately 220 calories, 5 grams of protein, and an impressive 380% of daily vitamin A needs. This naturally vegan, gluten-free, and dairy-free soup works beautifully for meal prep, cozy weeknight dinners, and anyone following plant-based or allergen-friendly diets.

Equipment for One-Pot Creamy Sweet Potato and Kale Soup Recipe

• Large Dutch oven or heavy-bottomed pot (5-6 quart)
• Immersion blender (or regular blender)
• Cutting board and sharp knife
• Measuring cups and spoons
• Wooden spoon or spatula
• Ladle for serving

Ingredients for One-Pot Creamy Sweet Potato and Kale Soup Recipe

For the Soup Base:

• 2 tablespoons olive oil (or coconut oil)
• 1 large yellow onion, diced
• 4 cloves garlic, minced
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• ¼ teaspoon ground cinnamon
• ¼ teaspoon cayenne pepper (optional, for heat)

For the Main Ingredients:

• 2½ pounds sweet potatoes (about 3 large), peeled and cut into 1-inch cubes
• 4 cups fresh kale, stems removed and chopped (about 1 large bunch)
• 4 cups low-sodium vegetable broth
• 1 can (14 oz) full-fat coconut milk
• 1 bay leaf
• 1 teaspoon salt (plus more to taste)
• ½ teaspoon black pepper

Optional Add-ins:

• 1 cup cooked white beans or chickpeas for extra protein
• 2 cups fresh spinach for additional greens
• 1 tablespoon fresh ginger, grated for extra warmth

For Garnish:

• Fresh cilantro or parsley, chopped
• Toasted pumpkin seeds (pepitas)
• Coconut cream drizzle
• Red pepper flakes
• Crusty bread for serving

Directions for One-Pot Creamy Sweet Potato and Kale Soup Recipe

1. Prep ingredients: Peel and cube sweet potatoes into uniform 1-inch pieces. Remove tough stems from kale and chop leaves into bite-sized pieces. Dice onion and mince garlic.
2. Sauté aromatics: Heat olive oil in a large Dutch oven or heavy pot over medium heat. Add diced onion and cook for 5-6 minutes, stirring occasionally, until softened and translucent.
3. Add garlic and spices: Stir in minced garlic, cumin, smoked paprika, cinnamon, and optional cayenne pepper. Cook for 1 minute until fragrant, stirring constantly to prevent burning.
4. Add sweet potatoes: Add cubed sweet potatoes to the pot and stir to coat with the aromatic oil and spices. Cook for 2-3 minutes.
5. Add liquids and simmer: Pour in vegetable broth and add the bay leaf. Bring to a boil over high heat, then reduce to medium-low and simmer covered for 15-18 minutes, until sweet potatoes are fork-tender.
6. Add kale: Stir in chopped kale and cook for 3-4 minutes until wilted and tender. Remove bay leaf and discard.
7. Blend until creamy: Remove pot from heat. Use an immersion blender to puree the soup directly in the pot until smooth and creamy. Alternatively, carefully transfer soup in batches to a regular blender, blend until smooth, and return to pot.
8. Add coconut milk: Stir in coconut milk and return pot to low heat. Warm through for 2-3 minutes, stirring occasionally. Do not boil after adding coconut milk.
9. Season to taste: Taste and adjust seasonings, adding more salt, pepper, or spices as desired. The soup should be well-seasoned and slightly sweet with warming spices.
10. Optional protein boost: If adding white beans or chickpeas, stir them in now and heat through for 2-3 minutes.
11. Serve: Ladle hot soup into bowls. Top with fresh cilantro or parsley, toasted pumpkin seeds, a drizzle of coconut cream, and red pepper flakes if desired.
12. Pair and enjoy: Serve immediately with crusty bread, whole grain crackers, or a fresh green salad for a complete meal.

Tips and Variations

Cooking Tips:

• Cut sweet potatoes into uniform cubes so they cook evenly
• Don’t skip the spices—cumin and cinnamon add warmth and depth
• Use full-fat coconut milk for the creamiest texture; light coconut milk works but is less rich
• Blend soup in batches if using a regular blender, filling only halfway to prevent hot liquid from splashing
• For extra smooth texture, blend for a full minute with an immersion blender

Protein-Boosting Variations:

• Add 1 cup cooked white beans, chickpeas, or lentils for an extra 7-8g protein per serving
• Stir in shredded rotisserie chicken for a non-vegan version with 15g additional protein
• Top each bowl with 2 tablespoons hemp seeds or pumpkin seeds
• Serve alongside grilled chicken or fish for a complete high-protein meal

Flavor Variations:

• Thai-Inspired: Add 1 tablespoon red curry paste, fresh ginger, and lime juice; garnish with cilantro
• Moroccan Style: Use ras el hanout spice blend and add chickpeas and dried apricots
• Italian Herb: Replace cumin with Italian seasoning and add sun-dried tomatoes
• Ginger-Turmeric: Add 2 tablespoons fresh grated ginger and 1 teaspoon turmeric for anti-inflammatory benefits
• Spicy Kick: Double the cayenne or add diced jalapeños with the onions

Vegetable Variations:

• Replace half the sweet potatoes with butternut squash or carrots
• Add 2 cups cauliflower florets for extra creaminess
• Use Swiss chard, collard greens, or spinach instead of kale
• Include diced celery and carrots with the onions for more vegetables
• Add 1 cup diced tomatoes for acidity and color

Make It Heartier:

• Serve over cooked quinoa or brown rice in bowls
• Add cooked pasta or wild rice to the soup
• Top with croutons or crusty bread pieces
• Serve alongside grilled cheese sandwiches for a classic combo

Storage and Meal Prep:

• Store cooled soup in airtight containers for up to 5 days in the refrigerator
• Freeze portions in freezer-safe containers for up to 3 months
• Reheat on stovetop over medium heat, stirring occasionally, adding extra broth if too thick
• Soup thickens as it sits; thin with vegetable broth or coconut milk when reheating
• Prep ingredients the night before for quick assembly

Nutrition Facts

Based on 6 servings. Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Highlights

This One-Pot Creamy Sweet Potato and Kale Soup is a nutritional powerhouse, delivering an extraordinary 380% of daily vitamin A needs from the sweet potatoes, which support eye health, immune function, and healthy skin. The fresh kale contributes an impressive 250% of daily vitamin K requirements, essential for blood clotting and bone health, plus 120% of vitamin C for immune support and collagen production.

With 7 grams of fiber per serving, this soup promotes digestive health, helps maintain stable blood sugar levels, and keeps you feeling full and satisfied. The coconut milk provides healthy medium-chain triglycerides (MCTs) that are easily absorbed and used for energy. This naturally vegan, dairy-free soup is cholesterol-free and low in sodium when using low-sodium broth, making it heart-healthy and suitable for various dietary needs.

Dietitian Tips

• Increase protein: Add cooked white beans, chickpeas, or lentils to boost protein to 12-13g per serving
• Reduce calories: Use light coconut milk instead of full-fat to save about 50 calories per serving
• Boost fiber: Add extra vegetables like cauliflower, carrots, or zucchini to increase fiber to 9-10g
• Lower sodium: Use no-salt-added broth and control salt additions; season with herbs instead
• Balance your meal: Pair with whole grain bread and a protein source for complete nutrition
• Meal prep friendly: This soup tastes even better the next day as flavors develop and meld together

FAQs

1. Can I make this soup without coconut milk?
Yes! For a nut-free creamy option, use cashew cream (blend ½ cup raw cashews with ¾ cup water), oat milk, or simply use extra vegetable broth for a lighter, broth-based soup. The texture will be less creamy but still delicious.

2. Do I need to peel the sweet potatoes?
While you can leave the skins on for extra fiber and nutrients, peeling creates a smoother, more refined texture when blended. If keeping skins, scrub thoroughly and ensure they’re organic if possible.

3. Can I make this soup in an Instant Pot?
Absolutely! Sauté onions and garlic using the “Sauté” function, add sweet potatoes, broth, and spices, then pressure cook on High for 8 minutes with quick release. Add kale, blend, then stir in coconut milk.

4. How can I make this soup thicker?
Reduce the amount of broth to 3 cups, add an extra sweet potato, or stir in 2 tablespoons of almond butter or tahini before blending. You can also simmer uncovered for 10 minutes to evaporate excess liquid.

5. Can I freeze this creamy sweet potato kale soup?
Yes! This soup freezes beautifully for up to 3 months. Cool completely, transfer to freezer-safe containers (leaving 1 inch headspace for expansion), and freeze. Thaw overnight in the refrigerator and reheat gently on the stovetop.

6. What can I serve with this soup for a complete meal?
Pair this creamy sweet potato and kale soup with crusty whole grain bread, grilled cheese sandwiches, a fresh arugula salad, roasted chickpeas for extra protein, or quinoa stirred directly into the soup for added texture and nutrients.

Conclusion for One-Pot Creamy Sweet Potato and Kale Soup Recipe

One-Pot Creamy Sweet Potato and Kale Soup transforms simple, wholesome ingredients into a velvety, nutrient-dense meal that warms you from the inside out. This cozy vegan soup proves that comfort food can be both incredibly delicious and genuinely nourishing, delivering impressive amounts of vitamins, fiber, and plant-based goodness in every spoonful. Whether you’re meal prepping for busy weeks, feeding health-conscious families, or simply craving something warm and satisfying on a chilly evening, this sweet potato kale soup consistently delivers comfort, nutrition, and the kind of homemade goodness that brings everyone to the table with smiles.

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