energetic qualities

White Bean, Kale and Sweet Potato Soup

Protein, greens and sweetness! This soup recipe has it all.

As we head into cooler weather, the season is bringing us all the harvest-y goodness of squashes and root veggies. These go great in soups--and did you know about the food energetics theory?

Basically it works like this--foods have different energetic qualities.

  • Walnuts are good for your brains (those healthy fats in them) and they look JUST LIKE brains, too!

  • Root veggies grow in the ground and can "ground" you when you're feeling all over the place.

  • Greens can be uplifting, since they grow closest to the sky!

Get it?

It's a pretty cool way of thinking about what you're eating and why.

So here's a great soup I just made up the other day. Rummaging through the cabinets, I tossed this together. It has beans for high quality protein, greens because I want a clean colon and good skin and sweet potatoes to help keep my sugar cravings down (they are naturally sweet). Chicken broth makes this light soup have a richer flavor, but if you're a vegetarian--veggie broth works just as well!


White Bean, Kale and Sweet Potato Soup


3 15 oz cans of white beans (cannellini, white kidney, etc.), drained

3 large sweet potatoes, cubed

6-8 large kale leaves, stemmed and chopped

1 large white sweet onion

2 garlic cloves

1 container chicken (or veggie) broth

2 cups water

2 Tbsp butter

1 tsp dried oregano


1) In a large, deep pot bring chopped sweet potatoes to a boil in 2 cups water. Keep them rolling until they are soft when poked with a fork. Add broth and simmer.

2) As potatoes are boiling, saute onions in butter over med-high heat in a pan until everything is soft and golden.

3) Add onion/garlic mixture to sweet potatoes in pot and 1 can of beans. Use an immersion blender to gently blend everything together. It will be hot so BE CAREFUL!

4) After blending, add the remaining cans of beans and the chopped kale and oregano. Simmer over very low heat for 5-8 mins to wilt the kale.

5) Add salt and pepper to taste, serve with toasted multigrain bread and tasty drink of choice!