Sweet Potato, Kale and Chickpea Soup
This hearty and delicious soup is perfect for warming up. It's an easy, nutritious, one-pot meal that makes great leftovers, too!
Updated by Kathryne Taylor on July 17, 2024
The holidays are almost here, but I’ve been eating like it’s Thanksgiving for the past few weeks. Food blogger problems! I’m seeking balance in the meals in between recipe testing by filling my belly with my favorite veggie-packed meals.
Case in point: This sweet potato, kale, chickpea and farro soup, which is both impossible to describe using fewer words. I shared this recipe five years ago, and it’s still one of my favorites.
I’m counting down the minutes until I can heat up a big bowlful of this soup for lunch. It’s spicy, filling, satisfying, and overflowing with so-called power foods and whole grain goodness. The Thai red curry paste might seem like an unlikely pairing for sweet potatoes, kale and farro, but somehow it just works.
I love this soup because each main ingredient contributes flavor while retaining its texture. The farro stays nice and chewy, the chickpeas don’t turn to mush like lentils might, the sweet potatoes retain their delicate bite, and the kale never wilts into nothingness like spinach tends to do.
While remaking the soup so I could take photos of it, I adjusted the ingredients and cooking method a bit. I used a fresh red bell pepper instead of chopping up roasted bell pepper, and found that the soup didn’t need nearly as long on the stove as the recipe originally suggested.
If you’re craving more hearty soups to get you through the holidays, check out my soup archives. Don’t miss the eight soup recipes in my cookbook, Love Real Food. Those soups are downright magical, if I can say so myself.
Vegan Sweet Potato, Kale and Chickpea Soup
This hearty and delicious soup is perfect for warming up. It’s an easy, nutritious, one-pot meal that makes great leftovers, too! Recipe yields 6 bowls of soup.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 large yellow onion, chopped
- 1 red bell pepper, chopped
- 1 pound sweet potatoes (2 small to medium or 1 large), peeled and diced (about 3 cups)
- ¼ teaspoon salt, more to taste
- 2 tablespoons Thai red curry paste*
- 1 cup uncooked farro, rinsed** (or 3 cups cooked whole grains, like wheat berries, spelt berries or kamut)
- 4 cups (32 ounces) vegetable broth
- 2 cups water
- 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
- ½ bunch of kale (4 ounces), chopped (about 3 cups)
- ¼ teaspoon cayenne pepper, to taste (optional, if you like it extra spicy like me)
Instructions
- In a large soup pot, heat the oil over medium heat until shimmering. Stir in the onion, bell pepper, sweet potato and salt. Sauté for five minutes, stirring occasionally, until the onion starts to soften.
- Add the curry paste and stir until the vegetables are coated and the curry is fragrant, about 1 minute.
- Add the farro, if that’s your grain of choice. Add the vegetable broth and water, and stir to combine.
- Bring the mixture to a boil, then reduce the heat to a simmer and cook for 25 minutes.
- Test the farro for doneness—if it’s tender and cooked through, add the chickpeas and kale. Stir to combine, and cook for 5 more minutes, or until the kale is cooked to your liking. If you chose to use pre-cooked whole grains, add them now. (If the farro is not done cooking yet, continue simmering until it’s tender, then proceed with the kale. This could take another 20 minutes, depending on the farro.)
- Taste, and season with more salt as needed. I usually add about ½ teaspoon—if the soup tastes flat, add more salt. To kick up the flavor a notch and balance the sweetness of the sweet potatoes, stir in the optional cayenne pepper.
- Ladle the soup into bowls and serve. I like this soup even more the next day. Leftovers keep well, covered and refrigerated, for about 4 days. The soup freezes well, too.
Notes
Recipe based on Heidi Swanson’s farro soup in Super Natural Every Day.
Serving suggestions: This soup is vegan, but mighty tasty with a side of whole wheat toast slathered with goat cheese.
*Thai red curry paste: Look for it in the Asian/international section of the grocery store. I like Thai Kitchen brand, which is vegan (some brands contain shrimp). You can substitute 1 tablespoon curry powder for the curry paste, for a totally different flavor.
**Whole grain notes: I prefer using farro as the whole grain because it requires less cooking time than wheat berries, spelt berries or kamut, so it can be cooked along with the soup. The soup is great with those other whole grains, but you’ll want to start cooking those in a separate pot well before the farro; just add the whole grains along with the chickpeas so no ingredients are overcooked or lose their texture.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.
Here’s the original photo from 2012.
Would the recipe work sans farro? Would it be possible to sub extra sweet potato or chick peas to make up the loss?
Yes, you could do that. Or you could add brown rice or quinoa, depending on what you are after. Hope this helps!
This should be called Warm Hug Soup ☺️. Thanks for all of the wonderful recipes!
This was really good and I loved the spiciness with the optional cayenne. I used half sweet potato and half butternut, and added some mined garlic and fresh ginger (figured it couldn’t hurt!). Mine was a lot thicker than yours, and even more so the next day, maybe because of differences in farro? I used Whole Foods 365 organic Italian farro. But I just added more broth/water to make it it soupy. Definitely will make again!
I am happy you liked it so much! The next day explains it, for sure. Sometimes grains will continue to soak up the moisture as it cools. Thank you for your comment and star review, Siobhan!
Hi! I am making this and I’m wondering what the serving sizes for this would be?
Hi Marcy! Roughly 1.5-2 cups is a serving size. Thank you for your review!
I made this tonight, and it was delicious! I added butternut squash to it, which I thought tasted great.
The cayenne is a nice addition to the soup..gives it a kick!
Just made this for lunch and it is great! I was suspicious of the chickpeas as I don’t really care for them other than in hummus — I did take the time to peel off the skins. It does need more water or it ends up too dry as some evaporates, probably depending on whether you keep a lid on the pot.
I ran it through the My Fitness Pal recipe importer and it came out to about 350 calories per serving (1/6 recipe).
Sounds wonderful! Thank you, April for your review.
Cookie ad Kate,My daughter-in-law served us the sweet potato, kale, and chickpea soup this weekend and it was terrific. I would love to purchase a cookbook of vegan recipes, especially of soups, for her but this one seems to have vegetarian recipes also? Maybe I should just look at Barnes & Nobles? Advice appreciated!
Hi Mary – I am happy you liked it so much! On the blog and in my cookbook, Love Real Food, the recipes are vegetarian. I do have some vegan recipes but also provide alternatives to make it vegan for most of my recipes. I hope this helps! Barnes and Noble or even Amazon would be a great place to get my Love Real Food cookbook or find other cookbooks you are after. I hope this helps!
Thank you so very much – this does help and I appreciate your advice. Mary
What would happen with green curry paste?
I made this soup and it is absolutely delightful! I made a big batch and am bringing the leftovers to work for lunch all week. It reheats perfectly and goes well with a crusty piece of bread. I love that it’s so healthy, but it still tastes like comfort food. I bought two copies of your cookbook on Amazon too! One for me, one for my mom for Christmas. Can’t wait for them to arrive! :-)
Love to hear that, Kelly! Thank you for your review and for your support :) Enjoy the cookbook! It won’t disappoint.
I make this almost once a week during the fall and winter–one of my favorite soups, it’s easy to make and really satisfying. This and your tortilla soup recipe help get me through Michigan winters!
I made this last night. It is delicious, but the leftovers became pretty much like a stew. Do you think I overcooked it? I should probably judge according to the potatoes which became mush :( I don’t mind it that much.
Thank you for the recipe. It is delicious and will make again for sure.
That can happy with soup that has potatoes and grains. If you would like more liquid, you can always add some more vegetable broth when reheating! I hope this helps. Thanks for your review.
I made this recipe yesterday…Yummo! I used fresh kale from our garden…. even though we had a light dusting of snow, the kale is thriving. I also had sweet potatoes from our fall harvest.
I used brown rice because I already had some pre cooked in the refrig. I love this soup and will make it again.
Sounds delightful! You still have kale in the garden, that’s great. :) Thanks so much for your comment and review, Margaret!
Stars are for my version. I made a variation on this, combining it with the list of ingredients given by a local high-end supermarket for their Moroccan Soup. Most important, I didn’t use any farro or equivalent, but did use a 28-oz can of tomatoes. Also I used 1/2 Tb of curry powder and 1 Tb of Korean red pepper paste instead of the curry paste, no cayenne, and I added the sweet potato and red pepper after the stock was hot (because I didn’t realize they should go in sooner). This came out very well & my wheat-allergic & vegetarian wife wants to serve it to company.
Thank you, Shelby for sharing!
This is so delicious!! I saw it pop-up on my Feedly feed and knew I had to try it. I love it so much i had to share it so I’m making it for my children’s elementary school teacher appreciation luncheon as a vegetarian option! Thank you for sharing your recipes! I’ve liked every single on I’ve tried. And I’m not even a vegetarian!
Thank you, Laura! What a nice thing to do for your children’s teachers. :)
I am doing the same thing. Last slot open for sign-ups was the vegetarian soup! Happy to jump in on that one! Any tips on transportation and serving? I need to check my crock pot size as I’m supposed to bring 5-6 quarts.
Kate! Thank you so much for the love and care you have poured into your blog and your book. I found your blog when I started cooking solely veggie at home in college and have been enjoying your recipes ever since. I recently moved to France which has been a food adventure. It’s always a scavenger hunt to find the ingredients I’m searching for and I am becoming a master substituter! I did manage to find all the ingredients for this wonderfully delicious soup (except the farro, but hulled barely was an excellent sub) and I’m in love with it! Your recipes have won my French roommates praises ;) Bon appétit!
You are so kind, Joy! Thank you. And France, that’s so fun! I really appreciate your comment and review.
This was really good! I added a tablespoon of minced garlic, and used the broth from the chickpeas instead of the veggie broth. Only complaint is that the stew was dry, I’ll add more chickpea broth next time. Thanks for a great recipe
My daughter made this soup yesterday and she told me to make it because
“ it’s the bomb “
She was correct, I Loved it!!!
Thank you for giving me a much needed new soup for my cookbook
I love that description! I appreciate the review, Lisa.
This was fantastic! I used cooked barley instead of farro. I will be making this regularly. Thanks!
Great! Love that, Brit.
I made this soup last week and it was awesome! My husband loved it and was mad when I took the last serving for lunch the next day haha! this soup was definitely better next day when the flavors mingled a bit. I’m adding this to my idea for meal prep weekends!
Yes! I think it’s usually better the second day too. Thanks for your comment and review, Allison!
I made this “updated version” on New Year’s Day, 2018, and absolutely loved it. Its healthy deliciousness even managed to warm me up in bitterly cold Ottawa, where the temperature was -37 C (or -34.6 F) with the wind chill. Thank you!
That’s freezing! I’m happy the soup was able to do just the trick to warm you up. I appreciate the review, Joy!
Just made this for a friend who is under the weather. If I wasn’t in the midst of Whole30, I would have dove in and had a bowl. The Thai red curry paste does something magical to the sweet potato. A simple, hardy recipe that can be whipped up in short amount of time. I’m definitely adding this into our recipe rotation for February. I tagged ya on an IG post. :)
Hi, this looks really nice. Can I use brown rice. It’s the only grain I have on hand. Do you think it will absorb all the liquid? Thanks.
That is a great substitute for farro! Follow the instruction for the farro and you should be just fine with the brown rice. This is a gluten free substitute I would recommend.
This stuff is absolutely delicious! Have made it twice so far this coooollllld winter!
Great soup for the winter! Hearty and full of goodness. Thank you, Jesi for sharing and for your review!
I made this soup today & its really good! I added turmeric instead of curry powder (I didn’t have any) & I left the farro out. I’ll definitely make this soup again in the future
Thanks for sharing!
I made this last night and it was SUPER yummy! All the men in my life loved it as well. Thanks Kate.. you’re recipes are gems!
Nice to win the guys over with a meat-less dish. :) Thanks for sharing, Laura!
What about adding some coconut milk/creme?? I am making a pot now and can’t wait to taste it!! So easy and nourishing.
Try it! I like it as is, but I’m interested to know if you did. Thanks, Lauren.
This was delicious and relatively easy to make. I ate it all week and even stored some in the freezer. I’m trying out a vegetarian diet and this recipe will help keep me on track.
Thanks!!
Amazing! Can’t wait to make it again!
That’s great, Amanda! Thanks for the review.
Glad I didn’t skip the cayenne pepper, it added a lovely flavor to this easy, delicious soup. So nice on a snowy day!
I’m glad you didn’t skip it either, Margo! Thank you for your review.
When I was searching my bookmarked recipes for something to use my sweet potatoes, this popped up and since I had all the ingredients, I knew I had to make it. I swapped the water for a can of coconut milk and used green chili paste for an extra pop of heat. It’s hearty for all the right reasons. Great mix of textures here. Highly recommend. Another C&K winner.
Thank you, Rachel! If you would want to leave a star review, I would appreciate it.
Made this tonight. Instead of 2 cups of water, I used only 1, and the liquid from the can of chickpeas (creamier texture, plus, loaded with nutrients). I added about half a tablespoon of salt to the entire pot, some black pepper, and a teaspoon of chili powder because I love a good kick in the mouth. I also added the entire 8.8 oz package of farro. I never knew this stuff existed until this recipe. Anyway, it’s great! I would recommend it!
Thanks for sharing, Sara! I’m glad you enjoyed it and that you were able to adjust to your liking. I appreciate the review.
Loved the flavors of this soup. I am not vegan or vegetarian so added some chicken breast. Had butternut squash on hand, so used that instead of sweet potatoes. Took your advice about the farro. The soup is delicious.
I’m glad you were able to make it your own, Helga! Thank you for your review.
hi kate love your soup! i have been making it for several years with a few variations…i alternate kale & swiss chard, also change up the curry paste from red to yellow or green; all are great! i also decided to substitute buckwheat groats for the farro which cook a bit faster so i add them closer to the end of cooking time. thanks again for a great healthy recipe!
Oh, I like that! Thank you, April for sharing.
So yummy
Thanks, Mara!
I LOVE this soup. It was fairly inexpensive, super filling, and delicious. I rarely follow recipes to a T, but I did with this one, and it turned out great. I think it took me about an hour to make with all of the chopping. Thank you for a new rotation item!
You’re welcome, Rachel! Thanks for the review.
this is a whole meal very well balanced.
Thank you!
Though I was looking forward to trying this highly rated soup, I ended up disappointed. I followed the instructions exactly, and have double checked them since, but, unfortunately, the soup is bland, the textures don’t mesh, and the precooked pearled barley absorbed nearly all of the liquid.
I’m sorry you felt that way, Mae! Thanks for sharing your experience.
I landed here when I was looking to make a meal with what I had on hand. My version has 1.5 cups yellow split peas instead of both the farro and chick peas; 1tbsp curry instead of Thai red curry paste; yam instead of sweet potato. It was marvelous! I kept going back to the pot for another ladle. I found that it really needed the cayenne at the end to balance the sweet flavor.
Thanks for sharing, Bola! I appreciate the review.
This soup was the perfect one to ease me into a dreary, damp fall. I had all the ingredients on hand and it tasted exactly what I’d hoped it would. I subbed split red lentils for the grains and it ended up with a thicker, creamy texture.
Great soup for a dreary day! Thanks for your review, Edith!
I love this soup! The flavor was fabulous. This was the first soup I ever made. I used long grain brown rice cooked prior to adding to soup. Looking forward to making another one of your soup recipes.
Thank you for sharing, Kathy! I’m happy to hear you love this one.
This was fanatastic! It will be a favorite from now on.
I searched and found this recipe, because we received a fall vegetable box from a CSA farm and I was looking for ways to use the vegetables.
Thanks for your review, Katherine!
Way cool! Some very vaalid points! I appreciate you penning this article and the rest of the site is very good.
Thank you, Abe!
I LOVED this soup! I added a little less than a tbs of fresh grated ginger and then used barley that I cooked separately. I’ve had it for leftovers for lunch all week and it’s sooo yummy, warm, and filling!
I’m so happy you loved it, Kay! Thanks for taking the time to review.
LOVE this recipe! Thank you Kate! The combination of the veggies and kale with Thai seasoning is divine. Perfect for chilly nights. We usually eat with a nice dense bread. The recipe makes a big batch, and I’ve also frozen this soup with success. I couldn’t find farro at my grocery store, so had to make it without. It was so delicious without it that I’ve made it several times more without farro or any other grain. The sweet potato and chickpeas make it very hearty, so I don’t think it really needs anything else. My husband even likes it and he hates sweet potatoes or chickpeas, lol. The first time I used Thai Kitchen curry paste and found that I had to add more to get it really flavourful and with a little kick. I’ve since bought a paste from an Asian grocery which is much more spicy so I use only 2 Tablespoons. Thanks again Kate!
You’re so welcome, Sage! I’m glad your husband liked it too. :)
I am obsessed with this soup! I am newly married, and have never thought of myself as a cook. Since being married I’m trying to turn into #WifeGoals and make some real meals. THANK YOU for this easy recipe that even I can make. I’ve been plant-based for awhile and I’m slowly trying to convince my husband to join this way of living… I think this soup is convincing him ;)
This is a great soup to at least try to convince him, right?! :) I appreciate the review, Hana and congratulations!
I’ve been craving soup with all the cold weather and decided to try this since I had some sweet potatoes. So delicious!
This is great when it gets cold. Thanks for letting me know you loved this one, Anna.
Hi! I was only able to find a red Thai curry sauce (from Trader Joe’s) – it has coconut milk in it. Was going to double the amount of paste the recipe calls for. Does that sound right? Thanks in advance! Can’t wait to try this tonight.
I’m not sure without trying it, Leah! I would recommend starting with the recommended amount and then adjusting to taste.
This soup ended up with a little less flavor that I was hoping for. I think the sweet potatoes might have been a bland batch. I substituted barley for a bit of the farro because I didn’t have enough farro. I will try it today- maybe the flavors will have strengthened some overnight…
I’m sorry to hear that! It could be your curry. Maybe add a little more next time or increase your red pepper flakes too. Let me know next time!
Made this soup with what I had on hand…roasted red peppers, hot red curry paste, baby spinach, and sorghum for the grain. This also made it free of gluten. Yum and YUM!
Thanks for sharing, Meg! I’m glad you were able to make it with what you had on hand.
I cannot stop eating this, it is so delicious!! Thank you for another amazing recipe!
You’re welcome, Beth!
I need to make this for a teacher’s luncheon at my kids elementary school and need 5-6 quarts. Do you think triple the recipe?
Sure! Just make sure keep in mind adjusting the cook time depending how big your batches are.
Made a version of this tonight, and it was “meh.” I had run out of red curry paste so I subbed curry powder, and my darn CSA subbed regular potatoes on me for sweet, so I used those. And yeah, it wasn’t great at all. Therefore, to be fair I’m not gonna rate it since I didn’t follow the original recipe! But my advice is to not make the substitutions I did lol.
Thanks for sharing! If you try it again, let me know what you think. :)
Hi Kate,
Love your site! It is now in my favorites! I loved making and eating this recipe. I used quinoa instead of farro and it worked fantastic! Looks like a rainbow stew, so colorful and even better tasting! My daughter has inspired me to eat less meat and go more vegetarian. I feel better for it and can’t wait to try another one of your recipes.
Thanks,
David/Des Moines, Iowa
Amazing flavour. We tweaked it a little by adding some carrot, celery and quinoa.
A great soup on a cold Canadian winter’s day.
Thanks for the review, Bob!