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Why You'll Love This healthy meal prep soup with kale sweet potatoes and chickpeas
- Easy to Make: This recipe is a breeze to prepare and can be made in under 30 minutes.
- Customizable: You can easily customize this recipe to suit your dietary needs and preferences by swapping out ingredients or adding your own favorite spices and seasonings.
- Nutritious: This soup is packed with nutritious ingredients like kale, sweet potatoes, and chickpeas, making it a great option for a healthy meal or snack.
- Make-Ahead: This recipe is perfect for meal prep, as it can be made ahead of time and refrigerated or frozen for later use.
- Budget-Friendly: This recipe is budget-friendly and uses affordable ingredients that can be found at most grocery stores.
- Delicious: This soup is not only healthy, but it's also incredibly delicious and flavorful, making it a great option for a weeknight dinner or lunch.
- Versatile: This recipe is versatile and can be served as a main dish, side dish, or even as a snack.
- Perfect for Meal Prep: This recipe is perfect for meal prep, as it can be made in bulk and portioned out into individual containers for easy reheating.
Ingredient Breakdown
The key ingredients in this recipe are kale, sweet potatoes, chickpeas, onion, garlic, and vegetable broth. The kale adds a boost of nutrients and flavor, while the sweet potatoes provide a natural sweetness and creamy texture. The chickpeas add protein and fiber, making this soup a filling and satisfying option. The onion and garlic add a depth of flavor and aroma, while the vegetable broth helps to bring all of the ingredients together.
How to Make healthy meal prep soup with kale sweet potatoes and chickpeas
Start by chopping the onion and garlic. Heat a large pot over medium heat and add a tablespoon of olive oil. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional minute, until fragrant.
Add the diced sweet potatoes to the pot and cook for about 5 minutes, until they start to soften. Add a pinch of salt and pepper to taste.
Add the chickpeas and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 15-20 minutes, until the sweet potatoes are tender.
Add the chopped kale to the pot and cook until wilted, about 5 minutes. Season with salt and pepper to taste.
If desired, use an immersion blender to puree the soup until smooth. Alternatively, you can transfer the soup to a blender and blend until smooth, then return it to the pot.
Serve the soup hot, garnished with chopped fresh herbs or a sprinkle of paprika, if desired. Enjoy!
Tips for Perfect Results
The quality of your ingredients can make a big difference in the flavor and texture of your soup. Choose fresh, organic ingredients whenever possible.
Sweet potatoes can become mushy and unappetizing if overcooked. Cook them until they're tender, but still retain some firmness.
Adding the kale too early can result in a bitter, overcooked flavor. Add it towards the end of cooking time, so it retains its natural sweetness and texture.
This recipe is a great base for experimentation. Try adding different spices, herbs, or seasonings to create unique flavor combinations.
This recipe is perfect for meal prep. Make a big batch and portion it out into individual containers for easy reheating throughout the week.
This soup freezes beautifully. Simply portion it out into airtight containers or freezer bags and store it in the freezer for up to 3 months.
Common Mistakes to Avoid
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Overcooking the Sweet Potatoes:
Fix: Cook the sweet potatoes until they're tender, but still retain some firmness. Check on them frequently to avoid overcooking.
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Not Adding Enough Liquid:
Fix: Make sure to add enough vegetable broth to the pot to cover the sweet potatoes and chickpeas. You can always add more broth if needed, but it's harder to remove excess liquid.
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Not Seasoning Enough:
Fix: Don't be afraid to season the soup liberally with salt, pepper, and other spices. Taste and adjust as you go to ensure the flavors are balanced and delicious.
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Not Using Fresh Ingredients:
Fix: Choose fresh, organic ingredients whenever possible to ensure the best flavor and texture. Avoid using wilted or browned kale, and opt for fresh sweet potatoes and chickpeas.
Variations & Substitutions
Add some heat to your soup by incorporating diced jalapenos or red pepper flakes. You can also add a sprinkle of cayenne pepper for an extra kick.
Add a splash of heavy cream or coconut cream to give your soup a rich and creamy texture. You can also add some grated cheese for an extra burst of flavor.
Replace the chicken broth with a vegan-friendly broth, and omit any animal-derived ingredients. You can also add some nutritional yeast for a cheesy flavor.
Make sure to use gluten-free broth and omit any gluten-containing ingredients. You can also add some gluten-free grains like quinoa or brown rice for added texture and nutrition.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours. Make sure to keep it away from direct sunlight and heat sources.
Store the soup in the refrigerator for up to 5 days. Allow the soup to cool completely before refrigerating, and make sure to store it in an airtight container.
Store the soup in the freezer for up to 3 months. Allow the soup to cool completely before freezing, and make sure to store it in an airtight container or freezer bag. When you're ready to reheat, simply thaw the soup overnight in the refrigerator or reheat it in the microwave or on the stovetop.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this recipe vegan-friendly?
This recipe can be easily made vegan-friendly by replacing the chicken broth with a vegan-friendly broth and omitting any animal-derived ingredients. You can also add some nutritional yeast for a cheesy flavor.
Can I freeze this soup?
Yes! This soup freezes beautifully. Simply portion it out into airtight containers or freezer bags and store it in the freezer for up to 3 months. When you're ready to reheat, simply thaw the soup overnight in the refrigerator or reheat it in the microwave or on the stovetop.
What are some variations I can try?
There are many variations you can try to make this recipe your own. Some ideas include adding diced jalapenos for a spicy kick, incorporating some creamy coconut milk for a rich and creamy texture, or adding some grated cheese for an extra burst of flavor.
Can I make this recipe in a slow cooker?
Yes! This recipe can be easily made in a slow cooker. Simply brown the onion and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Is this recipe gluten-free?
This recipe can be easily made gluten-free by using gluten-free broth and omitting any gluten-containing ingredients. You can also add some gluten-free grains like quinoa or brown rice for added texture and nutrition.
Can I serve this soup as a main dish?
Yes! This soup is hearty and filling, making it a great option for a main dish. You can serve it with some crusty bread or a side salad for a satisfying and delicious meal.
healthy meal prep soup with kale sweet potatoes and chickpeas
Ingredients
- 2 medium sweet potatoes, peeled and diced
- 1 can (14.5 oz) diced tomatoes
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups chopped kale, stems removed and discarded
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 cups vegetable broth
Instructions
- Preheat the oven. Preheat the oven to 400°F (200°C).
- Roast the sweet potatoes. Place the diced sweet potatoes on a baking sheet lined with parchment paper, toss with 1 tablespoon of olive oil, and roast in the oven for 20-25 minutes, or until tender.
- Sauté the onion and garlic. In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook for 5-7 minutes, or until softened. Add the minced garlic and cook for an additional 1-2 minutes, or until fragrant.
- Add the spices and chickpeas. Add the ground cumin, smoked paprika, salt, and black pepper to the pot and cook for 1-2 minutes, or until fragrant. Add the chickpeas and cook for an additional 2-3 minutes, or until heated through.
- Add the roasted sweet potatoes and diced tomatoes. Add the roasted sweet potatoes and diced tomatoes to the pot, stirring to combine.
- Add the kale and vegetable broth. Add the chopped kale and vegetable broth to the pot, stirring to combine. Bring the mixture to a boil, then reduce the heat to low and simmer for 10-15 minutes, or until the kale is tender.
- Season and serve. Season the soup with salt and pepper to taste, then serve hot.
Recipe Notes
- Storage tip: Let the soup cool completely, then store it in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
- Make ahead: The soup can be made ahead of time and refrigerated or frozen for later use.
- Substitution: You can substitute the chickpeas with cannellini beans or Great Northern beans if desired.
- Pro tip: For an extra boost of flavor, add a squeeze of fresh lemon juice to the soup before serving.
- Variation: You can also add other vegetables such as carrots, zucchini, or bell peppers to the soup for added flavor and nutrition.
- Leftover idea: Use leftover soup as a base for a hearty salad by adding mixed greens, cherry tomatoes, and a protein of your choice.
