Mr.CBB's Frugal Kitchen

Sweet potato kale soup

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Quick Healthy Soup For Lunch Or Dinner

Ever since my wife went on a low gi diet she’s wanted sweet potatoes so we’ve eaten loads of this vegetable any way we can get them although she has slowed down with them the last month of so. We’ve had mashed sweet potatoes and baked sweet potato fries which are out of this world sweet and I struggle to stop eating them.

This year we grew Swiss chard in our garden and quickly fell in love with the taste that we have bought it numerous times since along with Kale and collard greens. If it were me I would have added in sausage to this recipe which you can easily do to switch it up and make a kale sausage sweet potato soup which would eat like a meal. This soup is packed full of nutrients and is light but perfect for a Fall afternoon lunch of part of a dinner service in the evening along with your main meal of the night.

Best soup recipes

As soon as the weather starts to get a bit chilly we start to crave hot bowls of soup and are always on a mission to create the best soup recipes we can with frugal ingredients found in the average, every day pantry. Keeping a soup simple brings out the flavours but if you want to make a thick hearty soup that eats like a meal you can jazz it up with chunks of meat, vegetables and legumes such as beans, peas and lentils to bring together leftovers you might have in the refrigerator from the week or just to prepare on a Sunday afternoon.

We have also made a lovely sweet potato soup without the kale and it tastes like Fall as much as you can envision the bright orange colour and chunky texture of the soup which we tend to do when we blend up the sweet potato in the soup pot.

For this sweet potato and kale soup recipe you will find flavours such as basil, garlic,sesame oil, bay leaf, tarragon, cinnamon as well I was able to sneak in some broccoli, cauliflower, red peppers and chick peas.

The great thing about making any soup is your ingredient options are endless especially if you plan to use the hand blender to mash it altogether like I have in this recipe. Your kids or guests will not know there are chickpeas in this recipe or other vegetables unless you tell them there is. The cinnamon adds the allure of Fall in your mouth, at least it did for me and it reminds me of the leaves falling from the tree and the wind blowing on my face. If you are hosting a special dinner party this sweet potato kale soup will pair perfectly with any meal and your guests will love it.

Cooking sweet potatoes

Kale and many other greens have quickly become a very popular side dish and ingredient in many meals. I have yet to make a kale soup but I’m sure with the cold weather around the corner and our new found passion for Kale will make for some new creations in the CBB kitchen.

You could even turn this soup into a baked sweet potato recipe by roasting the sweet potatoes in the oven to release all the sweetness and then add them to the soup pot before blending. Many people refrain from buying sweet potatoes because they don’t know how to cook sweet potatoes but you need not be afraid because it’s dead easy to make roasted sweet potatoes, sweet potato mash or use it in another form such as in this soup today.

  • Yield: 8-10 servings depending on bowl size
  • Cooking Time: 45 minutes -1 hour
  • Prep Time: 20 minutes


  • 2 cups of small cubed sweet potato or yam
  • 4 cubes of basil garlic (if you don’t have basil garlic cubes use 1 cup of fresh basil and 6 cloves of garlic minced)
  • 3 cups of chopped kale
  • 1 cup of fresh chopped parsley
  • 2 cups of chopped broccoli
  • 2 cups of chopped cauliflower
  • 1 teaspoon salt (adjust as needed)
  • 1 teaspoon pepper (adjust as needed)
  • 1 cup of chopped red pepper
  • 1 teaspoon of butter
  • 1 cup chickpeas
  • 1/4 teaspoon sesame oil
  • 2 cups of celery tops or celery
  • 6-8 cups of chicken broth

After using the hand blender

  • 1 tablespoon crushed tarragon
  • 1 teaspoon cinnamon
  • 1 tablespoon dry parsley
  • 3 bay leafs


  • In a stock pot filled with your chicken broth add all the ingredients one by one to the pot and bring to a boil then lower to medium-high and cook until the vegetables are fork tender which should not take long at all as long as you keep the cubes of sweet potato small.
  • Using your hand blender blend up the vegetables in the soup pot until the soup is smooth and creamy. If you want to add in a couple of tablespoons of milk or cream to make it even creamier you can do that as well.
  • Once blended I add in the spices, stir and let simmer for a further 20 minutes then remove the bay leaf and serve hot with a spoonful of Greek Yogurt for a coolness and sprinkle with fresh chives or simply with a sprig of parsley.

If you buy cans of soup for convenience you must try to make your own pots of soup and store it for future use as it’s much cheaper for your grocery budget. It may seem like a quit a few ingredients but it’s not really that expensive to make this soup and most people carry the simple pantry items I used in this soup recipe to bring out the Fall flavours. I hope you enjoy my sweet potato kale soup and keep an eye out ont he blog every Sunday when I post the latest recipe that I create in the CBB kitchen for all of you.


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