Anti-Inflammatory Cozy Bowl

Sweet Potato, Kale, White Bean Soup with Crispy Garlic and Sage

Fall is coming, and I have *the* soup for it. This is one of those big, cozy, deeply savory bowls that happens to be packed with foods I love to reach for when I’m trying to keep inflammation in check (which is always!) Sweet potatoes, kale, beans, garlic, onions, herbs, olive oil, carrots, and all those gorgeous plant compounds that support overall health and a healthy immune response. As someone living with an autoimmune disease, getting plenty of these foods into my diet is something I’m serious about. 

And contrary to some beliefs, I promise you, healthy food does not have to taste like a punishment!

This soup is delectable and HEARTY. Like, you-absolutely- do-not-need-anything-else-with-this hearty. The plant-based Italian sausage is optional, and you can swap in tofu if you want the extra protein, but really, the beans, veggies, sweet potato, and rich broth can carry this whole situation beautifully on their own. And then there’s the finishing touch: crispy fried sage and fried garlic. That is the luxurious little crown on this already gorgeous bowl. The sage gets crispy, the garlic gets golden, and suddenly your humble veggie soup has entered its glow up era.💃🏽✨ 

Here's what you'll need: 

-Xtra-virgin olive oil 

 -1 onion, diced (I used Vidalia) 

-4 celery stalks, diced 

-2 cup carrots, chopped 

-12 cloves garlic, thinly sliced or finely chopped 

-2 large sweet potatoes, peeled and cut into small cubes 

-2 plant-based Italian sausage links 

 -1 teaspoon fennel seeds 

-2 teaspoons Italian seasoning 

-1 teaspoon vegan ham seasoning 

-1 can (15 oz) cannellini beans 

-1 box (32 oz) veggie broth 

- 1/2 cup white wine 

-1 bunch kale (I don’t remove the stems, but you can!) 

-Black pepper, red pepper flakes, garlic powder, onion powder, smoked paprika to your taste 

-Pinch of brown sugar 

-Plant-based parmesan for garnish 

 For the crispy sage and garlic: 

- 1 package fresh sage 

- Garlic cloves, 

- 1/4 cup olive oil 

- Pinch of salt to sprinkle after frying 

Here's how you make it: 

 

Heat about 1/4 cup olive oil in a Dutch oven or soup pot over medium heat. Add the sage leaves in a single layer and fry for about 30–60 seconds per side, until crisp. Remove to a paper towel-lined plate and sprinkle lightly with salt. They'll crisp up even more as they cool. 

Carefully add 6-8 chopped or sliced garlic cloves to the same oil. Fry over medium-low heat, stirring until light gold. Watch it! Garlic goes from gorgeous to gross real quick. Remove immediately to the paper towel-lined plate and sprinkle with a tiny pinch of salt.

Soup Time! 

1.Saute the sausage until deeply brown in that sage-infused, garlicky oil. Brown = flavor! Add the onion, celery, and carrots. Cook until they begin to soften. 

2. Add the remaining cloves of minced garlic and then the fennel seeds, Italian seasoning, ham seasoning, black pepper, red pepper flakes, garlic and onion powders, and smoked paprika. Cook briefly until fragrant. 

3. Stir in the sweet potato and coat in all those good seasonings. Add more if your spirit moves you. 

4. Pour in the wine and scrape up all that flavor from the bottom of the pot. Let it simmer for 2–3 minutes. 

5. Add the veggie broth and the cannellini beans. Bring to a boil, then reduce the heat and simmer uncovered for about 15–20 minutes, or until the sweet potato is tender. You can add water if you like it more brothy. 

6. Stir in the kale and simmer until the kale is tender but still bright green. Taste for seasoning. 

7.Ladle the soup into bowls, sprinkle parmesan, and pile the crispy sage and crispy garlic right on top. Drizzle with a little extra olive oil if you're feeling fancy.

T's Tips: 

✨I use the entire can of beans, including the liquid, because it adds flavor and a little extra body to the broth. You can drain and rinse the beans if you’d like, especially if you’re watching your sodium. I also use my ladle to mash up some of the beans to make the broth extra creamy and thick without dairy. You can also pulse the beans with their liquid in a food processor until they become like a sauce and then add them to your soup. Pro tip if you’re cooking for picky kids who swear they hate beans. 🤫

✨For an alternative plant-based protein, crumble and then season chickpea tofu with Italian seasoning, a splash of red wine vinegar, a pinch of fennel seeds, and garlic powder for an Italian sausage-like flavor. Sauté in a little olive oil until brown and crispy and add it into any dish you’d normally use ground sausage.