- 2 Tablespoons Avocado Oil
- 0.3 cup, finely chopped Onion
- 3, minced Garlic Cloves
- 1 teaspoon Dried Oregano
- 1 teaspoon Dried Basil
- 1 large Yam (Sweet Potato)
- 6 cups Low Sodium Chicken or Vegetable Broth
- 3 cups, roughly chopped Kale
- 30 ounces (canned) White Beans
- 1 teaspoon Salt
- 1 Tablespoon Apple Cider Vinegar
- 0.25 teaspoon per serving (optional) Crushed Red Chili Flakes
A healing and immune boosting white bean, kale and sweet potato soup!
When the temperatures drop outside and flu season starts, I turn to immune boosting foods and soups.
As most soups, this one starts with a hearty broth, some aromatics and nutrient dense vegetables.
Warm broth can boost immunity and is very hydrating. I especially like vegetable broth as the minerals in the broth is loaded with antioxidants and anti-inflammatories.
Garlic is a must during cold and flu season! It can combat sickness and the common cold as it is highly nutritious and is known to boost the function of the immune system.
The fall and winter months are great for dark green leafy vegetables. They are an excellent source of fiber, vitamins C, minerals iron and calcium and also act as antioxidants in the body.
So kale is basically a superfood and adding it to soup is a no brainer.
I love the bright orange color and the sweetness from the sweet potato. It is also a very nutrient rich vegetable and promotes gut health.
For a creamy bite and some protein I love adding white beans.
Lastly, for a bit of acidity, I love adding apple cider vinegar. It also improves digestion, can improve heart health and also contains antioxidants. I highly recommend buying a raw, unfiltered apple cider vinegar with the ‘mother’ as it has great benefits for gut health!
Sweat The Aromatics
Heat a large soup pot on medium high heat and add 2 Tablespoons of avocado oil.
Once the oil is hot, add 1/3 cup finely chopped onion. Stir and sauté on medium heat for 3-4 minutes.
Next, add 2 or 3 cloves of minced garlic and sauté for just a few seconds.
Add 1 teaspoon of dried oregano and 1 teaspoon dried basil.
Stir to coat the dried spices and allow them o bloom in the hot oil for a couple of minutes.
Finish The Soup
Add, the peeled and cubes sweet potato and stir so that the cubes are evely coasted in the oil and spices.
Next, add 6 cups of vegetable or chicken broth.
Partially cover the pot and allow to simmer on medium heat for 15 minutes or until the sweet potato is fork tender.
Next, add the washed and chopped kale and the drained and rinsed white beans.
Turn the heat to low, season the soup with 1 teaspoon of salt, stir and give the soup a taste. Adjust seasoning if needed.
Once the kale is wilted and the beans are fully heated through, turn off the heat and add 2 Tablespoons of apple cider vinegar.
Stir then taste again for seasoning.
To serve, ladle the soup into warm bowls and top with crushed red chili flakes for a kick, if desired!