“Tuscan” Superfood Soup

Nothing makes me feel cleaner and healthier than eating a huge bowl of delicious soup that’s packed with healthy goodies.  I can’t think of a more nutritious combination than sweet potatoes, kale, beans, and quinoa… can you?  This “Tuscan” Superfood Soup has all those things, and the addition of fresh rosemary and thyme lend an Italian twist.

My boyfriend has decided that it’s “cutting season”… which means he’s dieting in a man way.  While I already got my dieting in for this season, I surely can’t pass up the opportunity to incorporate even more healthy meals into my life.  So I’m trying my hardest to only cook wholesome, non-processed dishes and focus more on the nutritional content rather than just slashing calories.  My theory is that although I probably won’t lose any weight, my body will be nourished and I’ll feel better as a result!

Matt came home last week with a big bag of sweet potatoes.  I was like, “hey Matt, I thought you hated sweet potatoes…?”  But apparently cutting season changes things.  I also had some beans and some quinoa, which are ALSO superfoods, and it was a lazy Sunday so I was really in the mood for making a big batch of soup to slurp on.  Also, I just bought a little thyme and rosemary plant so I can have fresh herbs on hand all the time!  So all I needed to do was go out to grab some kale to make a Tuscan-style soup while sticking to my superfood theme.

Now, I’ll be honest and say I’m not the biggest fan of kale.  The leaves are tough and crunchy and it’s not something that I’m used to.  But I’ve been trying to get into it more because of all the obvious health benefits of course.  And actually, in this soup it tasted pretty darn good because the kale offered a peppery taste and a firm texture, which is something spinach lacks.  This soup turned out really phenomenal I think, and the flavors melded together very nicely.  The fresh chopped herbs really made the soup what it is; the rosemary goes really well with the slight sweetness of the sweet potatoes.   I packed it up for lunch the next day and felt really good doing so!


“Tuscan” Superfood Soup (serves 6)


  • 1 onion, diced
  • 1 carrot, diced
  • 2 garlic cloves, minced
  • 3 sweet potatoes, chopped into bitesize pieces
  • 2 tsp fresh rosemary, chopped
  • 2 tsp fresh thyme, chopped
  • 1/2 bunch of kale, chopped
  • 6 cups vegetable stock
  • 1/2 cup cooked quinoa
  • 1 cup kidney beans, rinsed and drained
  • Salt and pepper to taste
  • 2 Tbsp olive oil
  • Parmesan (optional)


In a large pot heat 2 Tbsp olive oil over medium-high heat.  Add the onion and carrot and sauté until softened, about 5 minutes.  Add the sweet potatoes and sauté for about 5 minutes until they start to get slightly tender.  Stir in garlic, rosemary, and thyme, and stir for a minute until fragrant.  Then add the kale and stir in for a few minutes until slightly wilted, or about 5 more minutes.  Add the stock and simmer for about 10 minutes, and the kale and sweet potatoes are tender when cut with a fork.  Add salt and pepper to taste.  Then, add the cooked quinoa and kidney beans, and continue cooking for about 5 minutes.  Top with parmesan if desired, and ladle into bowls and serve.



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