Are you looking for a healthy and tasty soup to add to your alkaline diet? Look no further than Alkaline Sweet Potato and Kale Soup! This delicious and nutritious soup combines the natural sweetness of sweet potatoes with the earthy flavors of kale, which results in a meal that is both satisfying and healthy.

The soup can be made using simple ingredients and is perfect for a light lunch or dinner. The ingredients of these soups are very easy to assemble, and you only need a good immersion blender to create the soup base.

The sweet potato in this soup provides natural sweetness and a rich, creamy texture, while the kale adds a burst of earthy flavor and a wealth of essential vitamins and minerals. The simple ingredients and preparation make this soup a perfect weeknight dinner or meal prep option.

See also Mexican Sweet Potatoes and Air Fryer Baked Sweet Potato.

Close up kale and sweet potato soup

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Why You’ll Love Alkaline Sweet Potato and Kale Soup Recipe


  • The alkaline diet is all about eating foods that are believed to have a more alkaline effect on the body, helping to neutralize the acidity of other foods and improve overall health. Sweet potatoes and kale are both considered alkaline foods, making this soup the perfect addition to an alkaline diet.
  • If you have a busy weekday or night and want a healthy meal to satisfy your hunger, try out this amazing alkaline sweet potato and kale soup. It’s an easy one-pot recipe that is prepared in 30 minutes without making any mess in the kitchen.
  • You can also customize this recipe with your preferences, and if you’re missing an ingredient, no problem! See our notes and variations section to get ideas for preparing it.
  • In addition to being delicious, Alkaline Sweet Potato and Kale Soup are also packed with essential nutrients. Sweet potatoes are a good source of vitamins A and C, dietary fiber, and potassium, while kale is rich in vitamins K and C, iron, and calcium. And the vegetable broth provides additional vitamins and minerals, making this soup a nutritious and satisfying meal.
Alkaline sweet Potato Kale soup ingredients

Key Ingredients for Alkaline Sweet Potato and Kale Soup


  • Sweet potatoes: I have used white and orange sweet potatoes in this recipe, but any color will do great. If you use purple sweet potatoes, it will make the soup pink which also looks very appetizing. Feel free to mix some regular potatoes if you want.
  • Kale: Soup is a great way to adjust some greens in your diet. Large leaf or baby kale can be used to prepare. You can go for a chopped and ready-to-use store-bought version for convenience. Adding kale will boost the nutrients and adds a good color and texture to the soup.
  • Olive oil: It can be used in soups to add flavor and richness. Olive oil is a staple ingredient in many Mediterranean and Italian dishes and is commonly used in soups as a base for sautéing onions, garlic, and other aromatics.
  • More

  • Yellow onion: I have tried this soup with red onion and white onion, but yellow onion goes well with it. It has a good aroma and adds a flavorful base to the soup.
  • Garlic cloves: I love to add minced garlic cloves to my recipe, but if you don’t have them on, use 1 teaspoon of garlic powder.
  • Ginger:
  • Vegetable broth: I have used 4 cups of it as it adds lots of flavors, vitamins, and minerals to the soup. You can also go for the store-bought version to save up your time.
  • Dried thyme: I love to add herbs to every recipe and always have them on hand whenever I feel like adding them. In this soup, I use thyme as it allows the dish to add flavors nicely.
  • Immersion blender: An immersion blender, also known as a hand blender or stick blender, is a handy kitchen tool that can be used to make soup. With its compact design and ability to blend ingredients right in the pot, it’s a convenient and mess-free alternative to transferring hot soup to a blender or food processor.
Cooking sweet potato and kale in a pot

How to Make Alkaline Sweet Potato and Kale Soup?


When the weather starts to turn windy and cold, there’s nothing better than a warm and comforting bowl of soup to chase away the chill. And if you’re looking for a soup that’s not only delicious but good for you, then Sweet Potato and Kale Soup is the perfect recipe!


To make this soup, heat the olive oil in a large pot or saucepan over medium heat. Add the chopped yellow onion, minced garlic cloves, and grated ginger to the saucepan. Let the onion cook until it is translucent, about 5 minutes.


Add the chopped sweet potatoes, vegetable broth, and dried thyme to the saucepan. Bring to a boil and then reduce heat to low and simmer for 20 minutes or until the sweet potatoes are tender. Stir in the chopped kale and cook for an additional 5 minutes. I recommend using an immersion blender to blend the soup until smooth, as other blenders might create a mess in the kitchen.


Serve the soup hot with your desired toppings, such as sour cream, grated cheese, or chopped scallions.


How to Cut Sweet Potatoes?


To cut sweet potatoes for soup, you will need a sharp knife and a cutting board. Here are the steps you can follow:


  • Thoroughly, wash the sweet potatoes and remove all the dirt or debris.
  • Peel the sweet potatoes with a vegetable peeler or a knife.
  • Cut the sweet potatoes in half lengthwise.
  • Chop each half into thin slices, about 1/4 inch thick.
  • Finally, chop the slices into small cubes, about 1/2 inch in size.


Note: The size of the sweet potato cubes will determine how quickly they cook in the soup. Smaller cubes will cook faster, while larger cubes will take longer to become tender. You can adjust the size of the cubes based on your personal preference and the cooking time you have available.

Serving Suggestions for Alkaline Sweet Potato and Kale Soup


  • A simple green salad with some colorful vegetables will do great with this soup. It’s a great way to add vegetables to your diet, especially when you are running out of ideas for having them. Some of the amazing salads are, three bean salad, vegan broccoli salad, green bean and tomato salad, vegan greek salad, Asian cucumber salad, cucumber tomato and avocado salad, vegan macaroni salad, and many more. Follow my salad recipes to prepare your version of salads.
  • Serve the soup beside some warm cornbread, cheesy garlic bread, or crispy vegan wonton, and it complements amazingly with any type of soup.
  • Try out this amazing gooey, melty grilled cheese sandwich with this soup.
  • Pair the fried paneer pakora with this soup and enjoy crunchy, crispy, and melting soft texture Indian-styled cheese tots.
  • Have some baked vegan sweet potato fries or over-fried zucchini with this heartwarming soup.


How to Store and Reheat?


  • Store this alkaline sweet potato and kale soup in the refrigerator, in a glass airtight container for up to 3 days.
  • This soup freezes well in a freezer-safe container for up to 2 to 3 months. To freeze the soup, let it cool down completely and put it in the container. Make sure to thaw the soup in the refrigerator for 6 to 7 hours or overnight and warm it before serving.
  • Reheat the soup in a small pot or saucepan at medium-low temperature until warmed thoroughly.


Top Tips and Tricks


  • Chop the sweet potatoes in even sizes, so that you can cook them evenly. The smaller you cut the sweet potatoes, the quicker they will cook.
  • Adding kale towards the end of the cooking will keep the color texture. If you add it too early, it will lose all the colors, and the nutritional elements might go away.
  • You can add seasonings like salt and pepper to make it taste good.
  • If you don’t have an immersion blender, you can use a fork to mash the ingredients and blend them with a blender.
  • To make this soup oil-free you can use water or vegetable broth to saute the onions, minced garlic cloves, and grated ginger. The broth will yield the flavors, but water will work great too.

Other Kale recipes:

  1.  White Bean and Kale Soup
  2. Warm Kale Salad
  3. Thai Kale Salad with Creamy Peanut Sauce
  4. Air Fryer Kale Chips

Overlay sweet potato kale soup in black bowl on grey background

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(Per serving)
  • Energy: 187 kcal / 782 kJ
  • Fat: 1.7 g
  • Protein: 7 g
  • Carbs: 35.8 g

Cook Time

  • Preparation: 10 min
  • Cooking: 30 min
  • Ready in: 40 min
  • For: 4 servings



  1. Heat the olive oil in a large saucepan over medium heat.
  2. Add the chopped yellow onion, minced garlic cloves, and grated ginger to the saucepan. Cook until the onion is translucent, about 5 minutes.
  3. Add the chopped sweet potatoes, vegetable broth, and dried thyme to the saucepan. Bring to a boil and then reduce heat to low and simmer for 20 minutes or until the sweet potatoes are tender.
  4. Stir in the chopped kale and cook for an additional 5 minutes.
  5. Use an immersion blender to blend the soup until smooth.
  6. Serve hot and enjoy!
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Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.