Sweet Potato Kale Soup Recipe (Cozy & Healthy!) - From My Bowl (2024)

FAQs

Is sweet potato soup good for diabetics? ›

Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help people with diabetes keep their blood sugar levels in check. Sweet potatoes can be: Baked or microwaved.

I like adding kale to things like lentil soup. I usually add it near the end, but give it about 15 minutes of cooking to get very soft. I saw this recipe on serious eats where Kenji recommends sauteing the kale with the rest of the veggies prior to adding any liquid.

If your dish is a little too sweet, try rounding out the sweetness by adding flavors or ingredients that are sour, bitter, or spicy. It may be obvious not to add more sweet ingredients, but you should also stay away from salty ones since they actually bring out the sweetness in food.

Just don't eat them raw unless you like suffering through a tough, fibrous, and bitter texture. Cooking kale stems is fine. Just make sure to blanch them before simmering in a soup or sauteeing in a stir-fry. Blanching first helps soften the stems and reduce bitterness.

Kale and sweet potatoes contain disease-fighting compounds and are diabetes-friendly. What makes a food “super”? When it comes to type 2 diabetes, it's not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar (glucose) levels in check.

“Sweet potatoes are a source of carbohydrates, which raise blood sugars,” says White. “People with diabetes can eat carbs but need to watch portions of foods with carbs.” What this means: Limit portions to half a sweet potato per meal or snack.

Both kale and spinach are incredibly nutritious! Raw kale is packed with vitamins A, C, and K, while cooked kale retains its vitamins and also becomes easier to digest.

For example, tossing in some dried fruit helps balance the bitter with some sweet. If you eat meat, you can try adding in some sausage or bacon, perhaps to a soup or stew, to cut the bitterness. Minced garlic, olive oil, and salt are also simple ingredients that can transform the flavor of a bitter kale dish.

Russian Kale

Compared to other kale varieties, Russian kales are on the tenderer, milder, and sweeter side, making them an excellent and delicious green for salads and soups.

How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.

Can you overeat sweet potato? ›

Consuming sweet potatoes in excess can result in sweet potato side effects such as Vitamin A toxicity, which is manifested in skin rashes and headaches. Due to high fibre content, excess intake of sweet potatoes can result in bloating, stomach pain and diarrhoea.

Don't overcook the vegetables. One of the main reasons that vegetables become soggy when cooked in broth or soup stock is that they are overcooked. To prevent this, try to cook your vegetables until they are just tender but still firm. This will help them retain their shape and texture.

Massages make everyone easier to deal with, and kale is no different. Yes, I know it sounds ridiculous, but this step is a game-changer for raw or slightly cooked preparations, as it breaks down kale's cellular walls, making it much more tender.

Massage Your Kale Leaves

Kale will benefit from some gentle kneading to soften its texture. A bit of oil can help to break down the fibrous membranes as well. Here's how: Wash the kale and remove the leaves from the stems. Tear the leaves into smaller pieces and rub them in your hands with olive oil and salt.

Yes, kale can become overcooked if left in the soup for too long. It is best to add kale towards the end of the cooking time to prevent it from becoming too wilted or losing its vibrant green color. Aim for a tender yet slightly crisp texture, as overcooked kale can turn mushy and affect the overall taste of your soup.

Orange sweet potatoes

This gives them a lower GI and makes them a healthier option for people with diabetes. Some studies indicate that boiled orange sweet potatoes have a lower GI value compared to baking or roasting them.

Hearty soups with vegetables and pulses can make for a filling and nutritious meal. Some soups could keep you fuller for longer than eating the same ingredients separately, such as those with lentils. This makes soup a particularly good food if you have diabetes and are trying to avoid snacking between meals.