Sweet, Potato, Kale & Chickpea Soup

When it comes to soups, I have a 'beans, greens and grains' motto. If your soup is made with a bean (chickpeas, canellini beans, black beans, lentils, etc.), green (kale, spinach, chard, etc.) and a whole grain (farro, brown rice, quinoa, barley, etc.), your soup is guaranteed to keep you full longer thanks to the high fiber content. Fiber intake at each meal is so important because it slows down digestion and prevents spikes in blood sugar. If you aren't eating enough fiber, you might find yourself hungry just an hour or two after you eat a meal. Women should aim for 25 grams of fiber per day, and men should aim to get 35 grams per day.

This sweet potato, kale and chickpea soup is always on rotation in my kitchen. It's super simple and satisfying and has about 15-17 grams of  fiber per serving!

Sweet Potato, Kale and Chickpea Soup
Serves: 4-6

Ingredients
2 tbsp olive oil
2 tsp paprika
1 large yellow onion, chopped
2 medium sweet potatoes, chopped
2 tbsp tomato paste
1 cup uncooked farro
6 cups vegetable broth
1 15 oz. can chickpeas
½ bunch of green kale, de-stemmed and chopped
Salt and pepper, to taste
1 tsp cayenne pepper
1 tsp red pepper flakes

Directions
1. Heat olive oil over medium heat in a large pot. Add paprika and stir in the onions, sweet potato and salt. Sauté for 5 minutes.
2. Add tomato paste and continue to sauté for 2-3 more minutes, until the onions are softened.
3. Add the farro and the vegetable broth. Bring to a boil and then reduce the heat and simmer for approximately 30 minutes.
4. Add the chickpeas and season with cayenne pepper, red pepper flakes and salt.
5. Cover the pot and simmer for another 20 minutes.
6. Add kale and adjust seasonings, as needed.

Photo Credit: Alli Shepherd 
Adapted from Cookie + Kate