This hearty plant-based soup combines the natural sweetness of potatoes with the chewy texture of wild rice and earthy kale. It is a nutrient-dense, one-pot meal that provides a comforting and filling dinner for the whole family.
List of ingredients
- 2 onions – finely diced for a flavor base.
- 4 garlic cloves – minced to add aromatic depth.
- 1 stick of celery – finely chopped for savory notes.
- 1 tsp dried Italian seasoning – adds a blend of Mediterranean herbs.
- 1 tsp smoked paprika – provides a subtle woodsy smoke flavor.
- 2 medium sweet potatoes – peeled and chopped into 1 inch chunks (about 4-5 cups).
- 190g / 1 cup wild rice blend – a mix of wild and long-grain rice for texture.
- 1.2l / 5 cups vegetable stock – the savory liquid base.
- 1 tsp wholegrain mustard – adds a sharp, tangy contrast.
- 2 tbsp nutritional yeast – gives a savory, cheese-like richness.
- 1 tin coconut milk – full fat for a thick and creamy consistency.
- 2 large handfuls shredded kale – adds color and nutrients.
- Salt and pepper – used to taste for final seasoning.
step-by-step instructions
- Sauté Aromatics: Finely chop the onion, garlic, and celery. Heat 2 tablespoons of oil in a large skillet or pot and fry the vegetables for a few minutes until they become soft.
- Toast Spices: Stir in the dried Italian seasoning and smoked paprika. Mix well and cook for a short time until the spices become fragrant.
- Combine Main Ingredients: Peel and cut the sweet potatoes into 1 inch chunks. Add them to the pot along with the wild rice blend, vegetable stock, wholegrain mustard, nutritional yeast, and coconut milk.
- Simmer: Bring the mixture to a gentle simmer. Cook for 20-25 minutes, ensuring the potatoes are tender and the rice is fully cooked. Add a small amount of extra water if the soup thickens too much.
- Wilt the Greens: Add the shredded kale during the final couple of minutes of cooking until it is just wilted.
- Final Seasoning: Taste the soup and add salt and pepper as needed. Serve immediately.
Vegetable Selection and Preparation
Choosing the Best Sweet Potatoes
Select firm sweet potatoes with smooth skins and no soft spots. Garnet or Jewel varieties are ideal because they offer a deep orange color and a sweetness that balances the savory coconut milk. Ensure they are scrubbed clean before peeling to avoid any grit in the final dish.
Preparing the Wild Rice Blend
A blend of wild rice and basmati is often more accessible and cooks faster than 100% wild rice. If you choose a pure wild rice variety, be aware that the cooking time may increase significantly. Always rinse your rice under cold water before adding it to the pot to remove excess starch.
Working with Kale Varieties
Tuscan kale or cavolo nero is highly recommended for its sturdy texture and deep flavor. If using curly kale, be sure to remove the tough center ribs before shredding the leaves. This ensures every spoonful of soup has a tender, pleasant consistency.
Handling the Aromatic Base
Dicing the onion, garlic, and celery to a similar small size ensures they cook evenly. Sautéing them slowly allows the natural sugars in the onion to release, creating a deeper flavor profile. Avoid browning the garlic too quickly, as burnt garlic can introduce a bitter taste.
Flavor Profile Enhancements
The Role of Nutritional Yeast
Nutritional yeast provides a savory, nutty, and slightly cheesy flavor without using dairy. It acts as a natural flavor enhancer that complements the sweetness of the potatoes. It also adds a boost of B vitamins to the overall nutritional content of the soup.
Using Wholegrain Mustard for Depth
Wholegrain mustard adds a sophisticated tang and a slight peppery kick to the creamy broth. The whole mustard seeds provide tiny bursts of flavor that contrast with the smooth coconut milk. It helps to cut through the richness of the fats in the recipe.
Balancing Smoked Paprika
Smoked paprika introduces a subtle campfire aroma that makes the soup taste more complex. Use a high-quality Spanish paprika to ensure the smoke flavor is authentic and not overpowering. It pairs exceptionally well with the earthy tones of the wild rice.
Optimizing Salt and Pepper
Seasoning should be done at the end of the cooking process because the stock and nutritional yeast already contain salt. Use a coarse sea salt and freshly ground black pepper for the best results. Taste the soup several times during the final minutes to achieve a perfect balance.
Cooking Techniques for Success
Managing the Sauté Process
Use a neutral oil with a high smoke point, such as avocado or sunflower oil, to sauté the vegetables. Keep the heat at medium to ensure the vegetables soften without scorching. This step builds the foundation of the soup’s flavor.
Maintaining a Gentle Simmer
Avoid bringing the soup to a rolling boil, which can break the sweet potato chunks into mush. A gentle simmer keeps the vegetables intact while allowing the rice to absorb the liquid. If the bubbles are too aggressive, lower the heat immediately.
Preventing Potato Breakdown
Cutting the sweet potatoes into uniform 1-inch chunks ensures they cook at the same rate. If you cut them too small, they may dissolve into the broth, thickening the soup but losing the chunky texture. Keep the chunks consistent for the best visual appeal.
Timing the Kale Addition
Adding kale at the very end preserves its vibrant green color and nutritional value. Overcooking the greens can make them dull and overly soft. Two minutes of simmering is usually enough to wilt the leaves while maintaining a slight bite.
Customizations and Substitutions
Substituting Coconut Milk
If you prefer a different creamy element, you can use an unsweetened cashew cream or soy cream. Ensure the substitute is unsweetened to avoid altering the savory profile of the soup. Cashew cream provides a similar thickness and a neutral flavor.
Using Alternative Leafy Greens
If kale is unavailable or not preferred, baby spinach or Swiss chard are excellent alternatives. Spinach wilts much faster than kale, so add it in the final 30 seconds of cooking. Chard provides a slightly more mineral flavor that suits the wild rice.
Swapping the Rice Type
Brown rice can be used as a substitute, though it may require an additional 10-15 minutes of simmering. Quinoa is another option for a protein boost, though it will change the texture from chewy to fluffy. Adjust the liquid amount based on how much the chosen grain absorbs.
Adding Extra Protein
To make the soup more filling, you can add canned chickpeas or white cannellini beans. Stir these in along with the sweet potatoes for a hearty protein addition. These legumes complement the creamy coconut broth and wild rice perfectly.
Serving and Pairing Ideas
Ideal Bread Pairings
A toasted slice of sourdough bread is the perfect accompaniment to this soup. The acidity of the sourdough cuts through the creamy coconut base. You can rub a clove of raw garlic on the toasted bread for extra flavor.
Adding Texture with Garnishes
Toasted pumpkin seeds or sunflower seeds add a necessary crunch to the soft textures of the soup. A sprinkle of fresh parsley or chives can add a bright, herbaceous note. A swirl of extra coconut cream on top makes the presentation more professional.
Serving as a Complete Meal
Because this soup contains carbohydrates, fats, and vegetables, it works well as a standalone main course. Serve it in a large bowl with a side of steamed broccoli or a fresh garden salad. This creates a balanced meal with various textures and temperatures.
Temperature and Plating
Serve the soup piping hot to ensure the coconut milk stays emulsified and creamy. Use wide, shallow bowls to showcase the chunks of potato and wild rice. A light dusting of smoked paprika on the surface adds a beautiful pop of color.
Storage and Preservation
Refrigeration and Shelf Life
Store leftovers in an airtight glass container in the refrigerator for up to four days. The flavors often meld and improve after a night in the fridge. Ensure the soup has cooled slightly before sealing the lid to prevent condensation.
Reheating for Best Texture
Reheat the soup on the stovetop over medium-low heat rather than in the microwave. Because the rice continues to absorb liquid as it sits, you will likely need to add a splash of water or vegetable stock. Stir gently to avoid breaking the potato chunks.
Freezing Instructions
This soup can be frozen for up to three months, but it is best to freeze it without the kale. Add fresh kale during the reheating process to maintain the texture and color. Thaw the soup in the refrigerator overnight before warming it on the stove.
Managing Thickness After Cooling
Do not be alarmed if the soup looks like a thick stew when cold. The starches from the sweet potatoes and rice thicken significantly during cooling. Adding a small amount of hot liquid during reheating will return it to its original creamy consistency.
Troubleshooting and FAQs
Why is my soup too thick?
The wild rice and sweet potatoes absorb a large amount of liquid as they cook and cool. If the soup becomes too thick, simply stir in a half-cup of vegetable broth or water. Do this slowly until you reach your preferred consistency.
Can I use brown rice instead of a blend?
Yes, you can use brown rice, but you will need to increase the simmering time. Brown rice typically takes longer to soften than a basmati-wild blend. Monitor the texture and add extra stock if the liquid evaporates before the rice is tender.
How do I stop the potatoes from getting mushy?
Avoid overcooking the soup beyond the 25-minute simmer mark. If you are reheating the soup, do so gently and avoid boiling it again. Cutting the potatoes into larger, uniform chunks also helps them hold their shape.
Is the coconut milk necessary for the creaminess?
Coconut milk provides both the creaminess and a specific flavor profile. If you omit it, the soup will be more of a broth than a creamy soup. You can replace it with a blended mixture of soaked cashews and water for a similar effect.
Can I make this recipe in a slow cooker?
Yes, you can adapt this for a slow cooker by adding all ingredients except the kale. Cook on low for 6-8 hours or high for 3-4 hours. Stir in the shredded kale during the last 15 minutes of the cooking cycle.
Print
Creamy Sweet Potato, Kale and Wild Rice Soup
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Vegan, Gluten-free
Description
Creamy sweet potato and wild rice soup with kale. This super cosy and filling soup is gluten free, vegan and packed with veggies!
Ingredients
- 2 onions
- 4 garlic cloves
- 1 stick of celery
- 1 tsp dried Italian seasoning
- 1 tsp smoked paprika
- 2 medium sweet potatoes (about 4–5 cups chopped)
- 190g / 1 cup wild rice blend
- 1.2l / 5 cups vegetable stock
- 1 tsp wholegrain mustard
- 2 tbsp nutritional yeast
- 1 tin coconut milk
- 2 large handfuls shredded kale
- Salt and pepper to taste
Instructions
- Step: Finely chop onion, garlic and celery. Heat 2 tbsp of oil in a large skillet or pot and add. Fry for a few minutes until soft.
- Step: Add dried herbs and smoked paprika and mix until fragrant.
- Step: Peel and cut sweet potato into 1 inch chunks. Add to the pot with the rice, stock, mustard, nutritional yeast and coconut milk.
- Step: Bring to a gentle simmer and cook for 20-25 minutes until the potatoes are soft through and the rice is cooked.
- Step: Add the kale in for the last couple of minutes until cooked.
- Step: Taste and season with salt and pepper. Serve and enjoy!
Notes
I use a basmati and wild rice blend. Make sure to use full fat coconut milk.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Mains
- Method: Simmering
- Cuisine: International
Nutrition
- Serving Size: 1 bowl
- Calories: 380 kcal
- Sugar: 6 g
- Sodium: 650 mg
- Fat: 16 g
- Saturated Fat: 10 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 7 g
- Protein: 9 g
- Cholesterol: 0 mg