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Quick & Healthy Recipe: Sweet Potato, Kale, and Coconut Soup

kaleI modified this recipe from an original — and wonderful — one whipped up by Registered Dietitian Jane Harrison of My Optum Health.  If you are on Twitter, you can follow Jane there.

My version retains 95 percent of Jane’s original (I mainly changed a few ingredient proportions and tacked on a few more spices).

Jane is absolutely right when she explains that “this hearty soup has it all, including fiber, protein, antioxidants, and a host of vitamins and minerals.”  I was very happy when I tallied information for the recipe and came up with the terrific values posted towards the end of this post.

I made this soup slightly more caloric than the original recipe, so depending on your calorie needs, it can be followed by a standard entree, a half-sandwich, or a salad.

YIELDS: 4 servings

INGREDIENTS:

1.5 Tablespoons extra virgin olive oil
3 large garlic cloves, minced
1 small onion, diced
6 cups raw kale (pictured, right)
1 large sweet potato, peeled and diced
4 cups low-sodium vegetable broth
1 can low-sodium chickpeas
2/3 cup unsweetened coconut milk
2 teaspoons curry powder
1 teaspoon ground ginger
1/2 teaspoon paprika

INSTRUCTIONS:

1. Sauté garlic and onion in olive oil for about 5 minutes over medium-high flame, until lightly browned.
2. Add kale and stir continuously for 2-3 minutes.
3. Add broth and sweet potatoes. Bring to a boil and simmer for about 20-30 minutes, until sweet potatoes are tender.
4. Add garbanzo beans and coconut milk. Stir for 2 – 3 minutes.
5. Add spices, stir for 30 seconds, and serve.

OPTIONAL: Top with chopped scallions

NUTRITION FACTS (per serving)

354 calories
7.2 grams saturated fat (see NOTE)
300 milligrams sodium
10 grams fiber
6 grams protein

Excellent Source of: Manganese, monounsaturated fat, potassium, vitamin A, vitamin C, vitamin K

Good Source of: Calcium, copper, iron

NOTE: The saturated fats in coconut — along with those in cacao — are the least harmful of the saturated fats.  Coconuts are high in lauric acid, a saturated fat which increases LDL cholesterol but also simultaneously raises HDL cholesterol.

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One Comment

  1. Chris Langley said on November 9th, 2011

    Another nice recipe to try. I saw/smelled a version of this but the place used 5 spice instead of Curry spice. I have to google that too to understand the dif.

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