Skinny Sweet Potato & Kale Peanut Soup Recipe

I participated in a campaign on behalf of Mom Central Consulting for Heinz Vinegar. I received a product sample to facilitate my review and as a thank you for participating.

spicy sweet potato & kale peanut soup

When watching calories, finding hearty dishes that will satisfy can sometimes be a challenge.  This spicy-tangy Sweet Potato & Kale Peanut Soup Recipe, is filling yet low in fat due to the use of powdered peanuts rather than peanut butter, and it packs a wallop of low calorie flavor, thanks to red curry and Heinz Apple Cider Vinegar.  I often add a splash of apple cider vinegar to various dishes I create.  It is a wonderful way to boost flavor without adding calories, and has the added bonus of being good for the digestive system (just one of it’s many purported benefits).  Here it help me keep the calories per serving down to 188 and sodium at 471, without sacrificing flavor.

sweet potato and kale

Kale, Sweet Potatoes & Vidalia ready for the rest of the ingredients.

In this light and healthy Sweet Potato & Kale Peanut Soup, I happened to use the standard filtered  Heinz Apple Cider, but would have just as happily used the unfiltered (it just wasn’t in stock at my local Walmart).   Heinz Unfiltered Apple Cider Vinegar retains the “mother” of the vinegar, which is the cloudy stuff you sometimes see in a vinegar bottle.  The mother is said by many to increase the healthful benefits of apple cider vinegar, so if a cloudy vinegar doesn’t bother you, it is a smart choice.  One of my friend’s swears by maple syrup sweetened unfiltered apple cider vinegar for joint aches and weight loss.  I’d rather cook, bake or pickle with it myself, but he seems pleased with the results.

Stop by the Heinz website for more recipe ideas featuring Heinz Apple Cider Vinegar.  They also have some great ideas and recipes on the Heinz Vinegar Pinterest Page. I encourage you to check it out.

heinz apple cider vinegar

Sweet Potato & Kale Peanut Soup
Nutrition Information
  • Serves: 4
  • Calories: 188
  • Fat: 6
  • Saturated fat: 1
  • Trans fat: 0
  • Carbohydrates: 28
  • Sugar: 6
  • Sodium: 471
  • Fiber: 6
  • Protein: 11
  • Cholesterol: 0
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
Sweet Potato & Kale Peanut Soup Recipe that is low in fat and calories, with plenty of fiber & protein. Vegetarian, vegan and gluten-free.
  • 1 tbs oil (I used grapeseed, but olive or canola would be fine)
  • 2 cups sweet potato, peeled & diced small
  • ½ cup sweet onion, diced
  • 2 cloves of garlic, minced
  • 1 cup chopped fresh kale, de-stemmed
  • 2 cups low sodium vegetable or chicken stock
  • 2 cups water
  • ⅓ cup Heinz Apple Cider Vinegar (regular or unfiltered)
  • 1 tsp red curry paste
  • ⅔ cup peanut flour (also sold as powdered peanut butter)
  1. Heat oil over med-high burner. Once hot add sweet potato. Saute for 10 min.
  2. Add onion and garlic, saute 5 more minutes.
  3. Add Kale and saute another 5 minute Kale should still be green and wilted, onions lightly carmelized and sweet potatoes will be browned, but not burnt. (see pic)
  4. Add remaining ingredients, stir well. As soon as it starts to boil, reduce heat to med-low. Simmer uncovered for 2 hours, stirring occasionally.

skinny sweet potato kale peanut soup


  1. says

    I am so glad to see this. I’ve been trying to find more recipes that include kale.

    • Robin Gagnon says

      I use kale pretty regularly, since I grew up on it.

  2. says

    That looks really good! I’m sure I would love this since I like sweet potatoes. :)

  3. says

    I normally am not a fan of kale, but this makes it look soft and tender, plus I bet the sweet potato cuts down on the bitterness.

    • Robin Gagnon says

      I almost used baby spinach instead.. that would just get tossed in while pot is simmering. (I have never found kale to be bitter myself, rabe and mustard greens, now those are BITTER)

  4. says

    That’s a really interesting recipe – I don’t think I’ve ever seen a soup with apple cider vinegar in it before

  5. says

    I have heard about kale being a superfood, but I didn’t know how to cook it. Thanks for posting this recipe.

  6. says

    This is extremely interesting to me – I’ve never used vinegar in a soup before.

  7. says

    I love sweet potatoes and kale, but never used vinegar in soups before… I’m definitely going to try this, though!

  8. says

    I actually really like Kale but I have never tried it in a soup.

  9. says

    This looks really yummy. I am starting to look for good soup recipes now that fall is just around the corner.

  10. Melanie says

    I have all the ingredients prepped and ready to go into this soup! This sounds so good! I can’t wait to try it!

    • Robin Gagnon says

      I enjoyed it. I hope you do as well.

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