One-Pot Creamy Sweet Potato and Kale Soup

Chef Maxime here, and this recipe is born from all those chilly evenings when my grandmother would put one big pot in the center of the table and call it dinner.

She believed the best one pot dinners were the ones that needed only a ladle, a big bowl, and good company. Sweet root vegetables, dark leafy greens, and slow simmered flavor were her way of turning simple ingredients into something that felt luxurious.

This One-Pot Creamy Sweet Potato and Kale Soup is a modern, weeknight-friendly version of that kind of comfort. It is naturally vegetarian and easily made vegan, so it fits right into your rotation of vegetarian recipes and vegan recipes when you want lazy dinners that still feel special.

Everything cooks in one pot, there is no pork, no bacon, no alcohol, and the result is a silky, high‑fiber, satisfying bowl that can stand on its own as a full meal. It bridges the gap between comforting pasta recipes and lighter healthy dinner recipes—all the creaminess, none of the heaviness.

Use it as:

• An easy base for chicken recipes (stir in shredded chicken at the end)
• A cozy main next to your favorite ground beef recipes for dinner if not keeping it vegetarian
• A centerpiece in a week of simple dinner recipes and lazy meals that still feel nourishing

One-Pot Creamy Sweet Potato and Kale Soup

A cozy, dairy-free soup made with sweet potatoes, kale, and white beans blended into a velvety base. Naturally vegan, gluten-free, and perfect for meal prep or easy weeknight dinners.

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Servings: 6

Calories: 320

Ingredients Equipment Method Notes

Ingredients

  

• Aromatics
• 2 tbsp olive oil or avocado oil
• 1 large yellow onion finely diced
• 3 cloves garlic minced
• 1 tbsp fresh ginger grated (optional but recommended)
• Main base
• 2 medium sweet potatoes about 1½ lb, peeled and cut into ½‑inch cubes
• 2 cans 15 oz each cannellini beans or great northern beans, drained and rinsed
• 4 cups low‑sodium vegetable broth
• 1 cup water plus more as needed
• Creamy element
• 1 can 14 oz coconut milk (full‑fat for the creamiest texture, or light for a lighter option)
• Greens
• 1 bunch kale curly or lacinato, stems removed, leaves chopped (about 4 packed cups)
• Spices and seasoning
• 1 tsp ground cumin
• 1 tsp smoked paprika or sweet paprika
• ½ tsp ground turmeric
• ½ tsp dried thyme or Italian seasoning
• ½ –1 tsp fine sea salt to taste
• ¼ tsp black pepper
• Juice of ½–1 lemon or lime, to taste
• Optional toppings
• Toasted pumpkin seeds or sunflower seeds
• Coconut milk or yogurt swirl
• Red pepper flakes
• Chopped fresh parsley or cilantro
• This ingredient set keeps the recipe firmly in the vegetarian recipes and vegan recipes category yet you can easily adapt it if you want to pair it with chicken recipes or other proteins on the side.

Equipment

• Large Dutch oven or heavy pot (5-6 quart), cutting board, sharp knife, wooden spoon, immersion blender or countertop blender, measuring cups and spoons, ladle.

Method

 

1. Heat oil in large pot over medium heat. Add onion with pinch of salt; cook 5-7 minutes until soft.
2. Add garlic and ginger; cook 1 minute until fragrant.
3. Add cumin, smoked paprika, turmeric, and thyme; stir 30-60 seconds to toast spices.
4. Add sweet potatoes and stir to coat. Add beans, broth, and water. Season with 1/2 tsp salt and pepper. Stir well.
5. Bring to gentle boil, reduce heat to low, cover partially, and simmer 20-25 minutes until sweet potatoes are fork-tender.
6. Turn off heat. Use immersion blender to blend about half the soup, leaving some chunks for texture.
7. Return to low heat. Stir in coconut milk until smooth.
8. Add chopped kale and cook 3-5 minutes until wilted and bright green.
9. Stir in lemon juice. Taste and adjust salt and pepper. Add extra broth if too thick.
10. Serve hot with desired toppings.

Notes

Soup thickens as it cools—add water or broth when reheating. Refrigerate up to 5 days or freeze up to 3 months. For extra protein, add cooked quinoa or shredded chicken. Use spinach instead of kale for milder flavor.

Calories: 320

Protein: 13 g

Servings people: 6

Summary

One-Pot Creamy Sweet Potato and Kale Soup starts by sautéing onion, garlic, and ginger, then layering in sweet potatoes, white beans, broth, and spices. After everything simmers until tender, part of the soup is blended to create a velvety, spoon‑coating texture without any cream. Kale is stirred in at the end to keep its color bright and its texture pleasantly tender.

This one‑pot wonder fits right into any one pot dinners collection because:

• It uses pantry staples (beans, broth, spices) and affordable produce.
• It is hands‑off once simmering begins, perfect for lazy dinners.
• It can be customized into higher‑protein meals with simple add‑ins like quinoa or chicken.

Although it isn’t a pasta dish, the creaminess and comfort level are similar to the best pasta recipes, which makes it a great alternative when you want something lighter but still cozy.

(Image 1 – inside article)

• ALT Text: One-Pot Creamy Sweet Potato and Kale Soup in a white bowl with herbs
• Title: One-Pot Creamy Sweet Potato and Kale Soup Served
• Caption: One-Pot Creamy Sweet Potato and Kale Soup with a naturally creamy, dairy-free base

Equipment

You only need basic kitchen tools to make this healthy dinner recipe:

• Large heavy‑bottomed pot or Dutch oven (5–6 quart)
• Sharp chef’s knife and sturdy cutting board
• Wooden spoon or silicone spatula
• Immersion blender (or countertop blender)
• Measuring cups and spoons
• Ladle for serving

Ingredients

Serves about 6.

Aromatics

• 2 tbsp olive oil or avocado oil
• 1 large yellow onion, finely diced
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated (optional but recommended)

Main base

• 2 medium sweet potatoes (about 1½ lb), peeled and cut into ½‑inch cubes
• 2 cans (15 oz each) cannellini beans or great northern beans, drained and rinsed
• 4 cups low‑sodium vegetable broth
• 1 cup water (plus more as needed)

Creamy element

• 1 can (14 oz) coconut milk (full‑fat for the creamiest texture, or light for a lighter option)

Greens

• 1 bunch kale (curly or lacinato), stems removed, leaves chopped (about 4 packed cups)

Spices and seasoning

• 1 tsp ground cumin
• 1 tsp smoked paprika or sweet paprika
• ½ tsp ground turmeric
• ½ tsp dried thyme or Italian seasoning
• ½–1 tsp fine sea salt, to taste
• ¼ tsp black pepper
• Juice of ½–1 lemon (or lime), to taste

Optional toppings

• Toasted pumpkin seeds or sunflower seeds
• Coconut milk or yogurt swirl
• Red pepper flakes
• Chopped fresh parsley or cilantro

This ingredient set keeps the recipe firmly in the vegetarian recipes and vegan recipes category, yet you can easily adapt it if you want to pair it with chicken recipes or other proteins on the side.

Directions

1. Sauté aromatics

• Heat the olive oil in the large pot over medium heat.
• Add the diced onion with a pinch of salt. Cook 5–7 minutes, stirring often, until the onion is soft and lightly golden.
• Stir in the minced garlic and grated ginger. Cook for 1 minute, just until fragrant.

2. Toast the spices

• Sprinkle in the cumin, smoked paprika, turmeric, and dried thyme.
• Stir constantly for 30–60 seconds so the spices bloom in the hot oil and release their aroma.
• If the bottom looks dry, add a tablespoon of water to prevent sticking.

3. Build the soup base

• Add the sweet potato cubes and stir so they are coated in the spiced onion mixture.
• Add the rinsed beans, vegetable broth, and water. Stir to combine and scrape up any browned bits from the bottom of the pot.
• Season with ½ teaspoon salt and the black pepper to start; you will adjust later.

4. Simmer until everything is tender

• Bring the mixture to a gentle boil over medium‑high heat.
• Reduce the heat to low, cover the pot with the lid slightly ajar, and simmer for 20–25 minutes.
• Stir occasionally. The soup is ready for the next step when the sweet potatoes are very tender and the beans are soft.

5. Blend to make it creamy

• Turn off the heat.
• Using an immersion blender, blend about half the soup directly in the pot. Aim for a mix of smooth base and some visible chunks of sweet potato and beans.
• If you are using a countertop blender, carefully transfer 2–3 cups of soup to the blender, blend until very smooth, then return it to the pot.

6. Stir in the coconut milk and kale

• Turn the heat back to low.
• Stir in the coconut milk until fully combined and the soup looks silky.
• Add the chopped kale. Cook for 3–5 minutes, stirring occasionally, just until the kale is wilted and tender but still bright green.

7. Finish and adjust seasoning

• Stir in the lemon juice, starting with half and adding more to taste. The acidity will balance the sweetness and richness.
• Taste and adjust with more salt, pepper, or a pinch of smoked paprika if needed.
• If the soup is thicker than you like, add a splash of water or broth. If it is thinner, let it simmer uncovered for a few minutes to reduce.

8. Serve

• Ladle the One-Pot Creamy Sweet Potato and Kale Soup into bowls.
• Top with a swirl of coconut milk or yogurt, a sprinkle of toasted seeds, red pepper flakes, and herbs if desired.
• Serve with crusty bread, whole grain toast, or a simple salad for a complete healthy dinner recipe.

Tips and Variations

Because One-Pot Creamy Sweet Potato and Kale Soup is so flexible, it fits nicely into your rotation of one pot dinners and lazy dinners:

• Boost the protein (still vegetarian)
  • Add an extra can of white beans.
  • Stir in cooked quinoa or lentils toward the end.
• Make it more filling without losing the vegan vibe
  • Serve over cooked farro, brown rice, or small pasta shapes.
  • Add a spoonful of nut butter (like almond or peanut) for a subtle, nutty richness.
• Turn it into a hybrid meal with animal protein
  • Stir in shredded rotisserie chicken right before serving for a crossover into light chicken recipes.
  • Serve it alongside grilled chicken or turkey cutlets.
• Adjust the texture
  • For a chunkier soup, blend less and leave more pieces intact.
  • For an ultra‑smooth texture, blend more of the soup or pass through a high‑speed blender.
• Play with flavors
  • Add curry powder for a curry‑style version.
  • Use Italian seasoning and extra garlic for a more Mediterranean profile.

Even though this soup isn’t a classic entry in ground beef recipes or beef recipes, it pairs well with simple grilled meat or can be a lighter starter before a richer main.

Nutrition Facts

Approximate per serving (1/6 of the recipe):

These values will change slightly depending on the brand of coconut milk and broth used, and on how much salt you add.

Nutritional Highlights

One-Pot Creamy Sweet Potato and Kale Soup is built to be a truly healthy dinner recipe:

• Sweet potatoes provide complex carbohydrates, beta‑carotene, and a touch of natural sweetness.
• Kale contributes fiber, vitamin K, vitamin C, and other antioxidants.
• White beans add both plant-based protein and soluble fiber, which supports digestion and satiety.
• Coconut milk offers satisfying fats that help with absorption of fat‑soluble vitamins and keep the soup filling.

This combination makes the soup a great stand‑alone option when you need simple, nourishing dinner recipes that don’t feel restrictive.

Dietitian Tips

To use One-Pot Creamy Sweet Potato and Kale Soup strategically in your weekly meals:

• For weight management:
  • Focus on a generous portion of soup with extra kale and beans.
  • Pair with a big salad rather than lots of bread.
• For higher‑protein days:
  • Add more beans, quinoa, or a side of lean grilled chicken or tofu.
  • Finish with a spoonful of Greek‑style yogurt on top (if not vegan).
• For easy lazy dinners:
  • Make a big batch on Sunday and portion it for the week.
  • Freeze some portions so future one pot dinners are as simple as reheat and eat.

FAQs « 6 Frequently Asked Questions »

1. Is One-Pot Creamy Sweet Potato and Kale Soup vegan?
Yes, as written it is a fully vegan recipe because it uses vegetable broth, beans, and coconut milk rather than dairy. If you add yogurt or cheese on top, that makes it vegetarian instead of vegan.

2. Can I swap kale for another green?
Absolutely. Spinach, Swiss chard, or collard greens also work well. Spinach should be added at the very end and cooked just 1–2 minutes so it doesn’t over‑wilt.

3. How can I make this soup higher in protein?
Add another can of white beans, stir in cooked lentils, or serve it with grilled tofu or chicken. That turns this comforting bowl into a more robust option within your healthy dinner recipes lineup.

4. Does this soup work for meal prep?
Yes, it’s excellent for meal prep meals. It keeps well in the fridge for 4–5 days and freezes for up to 3 months. The flavor deepens over time.

5. Can I make it in a pressure cooker?
Yes. Sauté aromatics and spices on sauté mode, add sweet potatoes, beans, broth, and water. Cook at high pressure for about 6–8 minutes, quick release, then blend and stir in coconut milk and kale on sauté mode.

6. How can I make the flavor more “indulgent” like creamy pasta dishes?
Blend a larger portion of the soup for an ultra‑smooth base, use full‑fat coconut milk, and finish with a generous swirl of coconut cream or a sprinkle of grated cheese if you’re not keeping it vegan. This keeps the one pot dinners comfort vibe similar to rich pasta recipes but with more vegetables and fiber.

Conclusion

This One-Pot Creamy Sweet Potato and Kale Soup brings together everything that makes simple cooking feel luxurious: one pot, minimal effort, and a silky texture built from whole ingredients instead of heavy cream. It fits seamlessly into busy weeknights as a lazy dinner option, yet it still counts as one of those healthy dinner recipes you feel good serving again and again.

With sweet potatoes for comfort, kale for vibrant greens, and beans for plant-based protein, it sits right alongside your favorite one pot dinners, vegan recipes, and vegetarian recipes while staying pork‑free, bacon‑free, and alcohol‑free. Whether you enjoy it as a light main or pair it with your go‑to chicken recipes, meals built around this soup will feel satisfying, nourishing, and effortlessly cozy.

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