This vibrant vegan soup combines sweet potatoes, kale, and chickpeas for a hearty, satisfying meal that’s both nutritious and comforting.
Packed with plant-based protein, fiber, and healthy fats from olive oil, it’s low in saturated fat and naturally wholesome.
Quick to prepare and perfect for meal prep, it’s a go-to option for busy weekdays.
Creamy Sweet Potato Chickpea Soup
Equipment
- 1 large soup pot (about 6–8 quarts)
- 1 cutting board
- 1 chef’s knife
- Measuring Cups and Spoons
- Wooden spoon or spatula
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 large yellow onion chopped
- 1 red bell pepper chopped
- 1 pound sweet potatoes 2 small or 1 large, peeled and diced (~3 cups)
- ¼ teaspoon salt plus more to taste
- 2 tablespoons Thai red curry paste or 1 tbsp curry powder
- 1 cup uncooked farro rinsed (or 3 cups cooked whole grains like wheat berries, spelt, or kamut)
- 4 cups 32 oz vegetable broth
- 2 cups water
- 1 can 15 oz chickpeas, drained and rinsed (or 1 ½ cups cooked chickpeas)
- ½ bunch kale about 4 oz, chopped (~3 cups)
- ¼ teaspoon cayenne pepper optional, for extra heat
Instructions
- Prepare the Vegetables: Begin by prepping all your vegetables for a smooth cooking process. Peel the sweet potatoes and dice them into roughly 1-inch cubes so they cook evenly. Chop the yellow onion into small, uniform pieces to ensure they soften quickly. Deseed and chop the red bell pepper into similar-sized pieces. Wash the kale thoroughly, remove tough stems, and roughly chop the leaves. Having everything ready before cooking makes the process faster and keeps flavors consistent.
- Heat the Olive Oil: Place a large soup pot (6–8 quarts recommended) over medium heat and pour in the extra-virgin olive oil. Let it warm for 1–2 minutes until it shimmers slightly. The oil should coat the bottom of the pot lightly but not smoke. This step helps release the natural flavors of the vegetables in the next step and creates a subtle aromatic base for your soup.
- Sauté the Aromatics: Add the chopped onion, red bell pepper, and diced sweet potatoes to the hot oil. Sprinkle in ¼ teaspoon of salt to enhance the vegetables’ natural flavors. Stir gently with a wooden spoon or spatula to coat everything in the oil. Cook for about 5 minutes, stirring occasionally, until the onion becomes translucent and soft. You’ll notice the vegetables releasing a sweet aroma, signaling they are starting to caramelize lightly.
- Incorporate the Curry Paste: Add the Thai red curry paste (or curry powder if using) directly to the sautéed vegetables. Stir constantly for about 1 minute to evenly coat all the vegetables. The curry paste should become fragrant, and you’ll notice its vibrant color melding with the vegetables. This step infuses the base of the soup with deep, complex flavors that carry through the whole dish.
- Add the Grain and Liquids: Pour in the rinsed farro (or pre-cooked grains if using) and stir to combine. Then, add the 4 cups of vegetable broth and 2 cups of water to the pot. Mix everything well so that the grains are evenly distributed, and the vegetables are submerged in liquid. This ensures the farro cooks properly and absorbs the soup’s flavors.
- Bring to a Boil and Simmer: Turn the heat up slightly to bring the mixture to a gentle boil. Once boiling, immediately reduce the heat to low and cover the pot partially with a lid. Allow the soup to simmer for 25 minutes, stirring occasionally to prevent sticking. Check the farro for doneness—it should be tender but still have a slight bite. If the grains aren’t ready, continue simmering, checking every 5–10 minutes.
- Add Chickpeas and Kale: Once the farro is cooked, stir in the rinsed chickpeas and chopped kale. Mix thoroughly so that the kale wilts evenly in the hot soup and the chickpeas are warmed through. Simmer for an additional 5 minutes or until the kale reaches your preferred texture. At this stage, you can also add pre-cooked grains if you didn’t use farro in step 5.
- Adjust Seasoning: Taste your soup carefully. Add more salt, typically about ½ teaspoon, to enhance the flavors if needed. For a little heat and depth, sprinkle in ¼ teaspoon cayenne pepper (optional). Stir well and allow the flavors to meld for 1–2 minutes before serving. This step ensures your soup is perfectly balanced—sweet, savory, and slightly spicy if desired.
- Serve and Enjoy: Ladle the soup into individual bowls, making sure each serving contains a balanced mix of sweet potatoes, chickpeas, kale, and grains. Pair with crusty whole-grain bread or a side of your choice for a complete meal. The soup is at its peak flavor right after cooking but also tastes even better the next day, making it ideal for meal prep.
- Store Leftovers: Allow the soup to cool slightly before transferring it to airtight containers. Refrigerate for up to 4 days. For long-term storage, freeze in portioned containers for up to 3 months. Reheat gently on the stovetop over medium heat, adding a splash of water or broth if needed to loosen the consistency. Proper storage preserves the flavors and textures of the vegetables, grains, and chickpeas.
Notes
- This soup is highly adaptable; you can swap farro for other whole grains like barley, quinoa, or brown rice, though cooking times may vary.
- For extra creaminess, stir in a splash of coconut milk or plant-based yogurt just before serving.
- The Thai red curry paste adds a gentle warmth and depth, but you can adjust the spice level by using mild curry paste or adding extra cayenne for heat.
- Leftovers are even more flavorful the next day, as the grains and vegetables absorb more of the curry-infused broth.
- For faster prep, chop vegetables in advance and store them in airtight containers in the fridge.
Chef’s Secrets for Perfect Soup
To make this soup truly shine, start by allowing the vegetables to sauté until they develop a slight caramelization—this adds natural sweetness and depth of flavor.
Don’t rush the curry paste; stirring it into the hot vegetables for a full minute ensures the aroma and spices bloom.
When adding the kale, remember it cooks quickly; stir it in at the very end to maintain its vibrant color and slightly chewy texture.
For a richer soup, drizzle in a little extra-virgin olive oil or a squeeze of lemon juice just before serving—it brightens the flavors beautifully.
Serving Suggestions to Impress Guests
This soup is versatile and pairs beautifully with simple sides.
Serve with crusty whole-grain bread or garlic toast to soak up the flavorful broth.
For a protein boost, add a dollop of plain plant-based yogurt or sprinkle toasted pumpkin seeds on top for a satisfying crunch.
Garnishing with fresh herbs like cilantro or parsley enhances both aroma and presentation.
For a complete meal, pair the soup with a light salad of cucumber, cherry tomatoes, and lemon vinaigrette.
It’s ideal for lunch, dinner, or even meal prep for the week.
Storage Tips for Longevity
Store this soup in airtight containers in the refrigerator for up to 4 days.
Make sure it cools to room temperature before sealing to prevent condensation and sogginess.
For longer storage, portion the soup into freezer-safe containers or heavy-duty freezer bags for up to 3 months.
When reheating, do so gently over medium heat, stirring occasionally and adding a splash of water or broth if the soup has thickened.
Grains may absorb more liquid when reheated, so keep some extra broth on hand.
Frequently Asked Questions
1. Can I use other grains instead of farro?
Absolutely! Quinoa, barley, brown rice, or even pre-cooked wheat berries work well. Just note that cooking times differ—quinoa cooks faster, while barley may need pre-cooking before adding.
2. How can I make this soup spicier?
Add extra cayenne pepper or a teaspoon of chili paste. You can also use a spicier Thai red curry paste. Adjust gradually to avoid overpowering the natural sweetness of the sweet potatoes.
3. Is this soup freezer-friendly?
Yes! Cool completely before transferring to freezer-safe containers. Freeze in individual portions for convenience. Thaw overnight in the fridge and reheat gently on the stovetop, adding extra liquid if needed.
4. Can I make this soup in advance?
Definitely. The flavors actually improve after sitting for a few hours or overnight, making it perfect for meal prep. Just reheat on low to medium heat and stir occasionally.
5. Can I substitute the kale for another green?
Yes! Spinach, Swiss chard, or collard greens work beautifully. Just remember that softer greens like spinach cook faster and should be added at the very end to avoid overcooking.
