Kale and Sweet Potato Soup with Pasta and Poached Eggs
This vibrant soup combines nutrient-dense kale and sweet potatoes with tender pasta and perfectly poached eggs for a complete meal. Delivering over 400% of your daily vitamin A requirements in just one serving, this comforting bowl transforms from a simple starter into a hearty main course that's as nourishing as it is delicious.
Equipment
- Dutch Oven or Large Soup Pot
- Wide Pan for Poaching Eggs
- Slotted Spoon
Ingredients
For the Soup Base
- 2 tablespoons olive oil or avocado oil for a higher smoke point
- 1 large onion finely diced
- 3 cloves garlic minced (or 1 tablespoon garlic paste)
- 2 medium sweet potatoes about 1 pound, peeled and cubed
- 1 bunch kale about 8 cups, stems removed and leaves roughly chopped
- 6 cups vegetable or chicken broth low-sodium preferred
- 1 teaspoon dried thyme
- 1/2 teaspoon red pepper flakes adjust to taste
- salt and freshly ground black pepper to taste
For the Pasta and Eggs
- 1 cup small pasta shapes orecchiette, shells, or ditalini
- 4 fresh eggs free-range recommended for richer yolks
- 1 tablespoon white vinegar for poaching
Optional Garnishes
- freshly grated Parmesan cheese
- chopped fresh herbs parsley, dill, or chives
- extra virgin olive oil for drizzling
- lemon wedges for serving
Instructions
- Heat olive oil in a large Dutch oven or soup pot over medium heat. Add the diced onion and cook until translucent, about 4-5 minutes. Add the minced garlic and cook for another 30 seconds until fragrant.
- Add the cubed sweet potatoes to the pot along with the dried thyme and red pepper flakes. Stir to coat the sweet potatoes in the aromatic oil mixture. Season with a pinch of salt and pepper.
- Pour in the vegetable or chicken broth and bring the mixture to a boil. Once boiling, reduce the heat to medium-low and simmer for about 15 minutes, or until the sweet potatoes are almost tender when pierced with a fork.
- While the soup base simmers, bring a separate pot of salted water to a boil and cook the pasta according to package directions until al dente. Drain and set aside.
- When the sweet potatoes are nearly tender, add the chopped kale to the soup pot and stir to incorporate. Simmer for an additional 5 minutes until the kale is tender but still vibrant green.
- While the kale cooks, prepare the poached eggs. Fill a wide pan with about 3 inches of water and bring to a gentle simmer. Add the vinegar. Crack each egg into a small cup or ramekin. Create a gentle whirlpool in the water with a spoon, then carefully slide each egg into the water. Cook for 3-4 minutes for runny yolks, or 5-6 minutes for firmer yolks.
- Add the cooked pasta to the soup and adjust seasonings as needed. Ladle the hot soup into bowls, creating a small well in the center of each serving.
- Use a slotted spoon to carefully place a poached egg in the center of each bowl. Garnish with freshly grated Parmesan, herbs, and a drizzle of olive oil if desired. Serve immediately with lemon wedges on the side.
Notes
- For perfect poached eggs, use the freshest eggs possible and strain excess watery whites through a fine-mesh sieve before poaching.
- Cook pasta separately rather than in the soup to prevent it from absorbing too much broth and becoming mushy.
- Massage your kale leaves briefly before adding them to the soup to break down some of the tough fibers.
- Lacinato kale (dinosaur kale) offers a more tender texture than curly kale.
- For a lower-carb version, replace the pasta with cauliflower florets, zucchini noodles, or shirataki noodles.
- Store the soup base (without pasta and eggs) in an airtight container in the refrigerator for up to 4 days.
- Cook pasta separately rather than in the soup to prevent it from absorbing too much broth and becoming mushy.
- Massage your kale leaves briefly before adding them to the soup to break down some of the tough fibers.
- Lacinato kale (dinosaur kale) offers a more tender texture than curly kale.
- For a lower-carb version, replace the pasta with cauliflower florets, zucchini noodles, or shirataki noodles.
- Store the soup base (without pasta and eggs) in an airtight container in the refrigerator for up to 4 days.
Nutrition
Calories: 385kcalCarbohydrates: 52gProtein: 17gFat: 14gSaturated Fat: 3gCholesterol: 186mgPotassium: 865mgFiber: 7gSugar: 8gVitamin A: 402IUVitamin C: 134mgCalcium: 18mgIron: 22mg
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