Hearty Kale & Sweet Potato Soup

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Two bowls of sweet potato soup topped with kale and sunflower seeds on a striped towel

This vegan and gluten free sweet potato soup is the perfect freezer to slow cooker meal that is beyond easy to make. Sweet potato is combined with garlic, ginger, shallots, and creamy sunflower seed butter for a healthy and delicious soup.

Curry Sweet Potato Soup Inspiration

One of my favorite cookbooks is from blogger Cookie + Kate, which is all vegetarian meals. A lot of the recipes in there can be easily made migraine-friendly and I highly recommend it for anyone attempting to do a vegetarian migraine diet.

In this book, Kate creates a South African Peanut Stew that uses peanut butter to add creaminess and flavor without using dairy. When I googled this recipe, I found tons of different options out there, but none for those of us who can’t eat peanuts!

Another concept I really loved was from Pinch of Yum where Lindsey makes a similar recipe, but freezes all the ingredients ahead of time and uses a slow cooker to warm everything up. I thought this idea was genius for anyone with migraine. Simple, freezable meal prep with minimal cooking is key for us on bad days!

Sweet potato soup in a freezer bag

Migraine Diet Freezer Meals

As we head into the new year, many people are looking to change their diet as part of their migraine protocols. The initial reaction to a migraine diet is often one of “OMG WHAT DO I EAT I’M GOING TO DIE HELP ME”. If you take a moment to breathe and mourn the loss of the foods you cannot have, you’ll actually see that there’s quite a lot of foods that are allowed. And there are multiple recipes that showcase these foods in ways your whole family will love. 

If you’re a vegetarian or vegan looking to start a migraine diet, there are a few tips found here

Easy meals overall are key to success with starting this diet. Here are some options that can get you started with a migraine diet!

Chicken Poppers with Cilantro Sauce – can be frozen and reheated easily
Chicken Sausage with Potatoes and Arugula – a one pan meal
Healthy Egg Roll Bowl
5 Day Meal Plan – many of these can be frozen and reheated
Pumpkin Sage Pasta and Creamy Boursin Pasta
Vegan Tortilla Soup – another one that can be frozen and cooked in the slow cooker!

Two bowls of sweet potato stew with kale and sunflower seeds on a marble table with sunflower seeds to the side

A South African Peanut Stew without Peanuts

Peanuts, and a lot of legumes, trigger a migraine attack for some and are meant to be eliminated in the early stages of Heal Your Headache, but that doesn’t mean you can’t enjoy a flavorful soup like this one.

For this recipe, I used sunflower seed butter to mix in with the soup at the end. A lot of people will wonder why it can’t be included in the freezer packet and this is because if it gets too hot, it becomes a little grainy. By adding the sunbutter to the end of the cooking process, it gets mixed in smoothly without any separation.

How to Customize Sweet Potato Stew

I call this a stew because it’s thicker than your traditional soup recipes and I find it quite filling for an all vegetarian soup. Still, if you’re looking to add a bit of protein, you can mix in some shredded rotisserie chicken at the end.

Another option would be to serve this with quinoa, which provides a little protein and keeps this dish vegan.

For more soup recipes see:

Chicken and Brown Rice Soup
Vegan Tortilla Soup
Chilled Zucchini Soup
Sweet Potato Curry Soup
Lemongrass Spaghetti Squash Soup

The perfect vegan soup, this sweet potato stew is hearty with tons of flavor from garlic and ginger. Freeze the ingredients ahead and add to your slow cooker for an easy and healthy weeknight meal.

A bowl of curry sweet potato soup with a silver spoon

5 from 1 vote
Two bowls of sweet potato soup topped with kale and sunflower seeds on a striped towel
Kale and Sweet Potato Soup
Prep Time
10 mins
Cook Time
4 hrs

Inspired by South African Peanut Stew (but without the peanuts), this soup can be prepared ahead of time, frozen, and defrosted in the slow cooker. Stir in sunflower seed butter at the end for a creamy finish.

Course: Dinner, Lunch, Soup
Cuisine: Healthy
Keyword: South African Peanut Stew without Peanuts, Sweet Potato Soup
Servings: 6 people
Calories: 115 kcal
Author: The Dizzy Cook inspired by Pinch of Yum and Cookie and Kate
  • 1-2 sweet potatoes, peeled and cut into 1/2inch cubes (3 cups total)
  • 1 shallot, peeled and roughly chopped
  • 1 5oz can of tomato paste
  • 2 teaspoons curry powder
  • 1 teaspoon cumin powder
  • 1/2 teaspoon ginger powder
  • 2 cups vegetable broth
  • 1 teaspoon kosher salt
  • 2 cups water
  • 1 cup lacinato kale, roughly chopped
  • 1/3 cup sunflower seed butter
  1. For a freezer meal - Combine the sweet potatoes, shallots, tomato paste, curry powder, ginger, vegetable broth, and salt all in a plastic ziploc bag or a freezer safe container. Freeze till ready to use.

  2. From fresh and frozen - place Combine the sweet potatoes, shallots, tomato paste, curry powder, ginger, vegetable broth, and salt all in a slow cooker and cover. Set to high heat. Cook for 4 hours.

  3. 30 min before serving, stir in the kale and water and allow the kale to soften a bit. Taste and adjust any seasonings. Right before serving, stir in the sunflower seed butter while warm. If the soup is too thick for your liking, add a little more water or broth to thin out.

Recipe Notes
  • This can also be made on the stove top, just simmer everything together, covered, for about 30 minutes or until the potatoes soften. Then add the kale, wilt that down, and stir in the sun butter on low heat. 
  • When you freeze your ingredients, make sure it will fit into your slow cooker in frozen form...mine was a little large and it made it awkward to cover for the first few minutes!
  • If your heat is too high, the sunflower seed butter can separate and get a little gritty rather than provide a smooth texture. This is why you add it at the end. I personally prefer Trader Joe's Sunflower Seed spread which is slightly salted and not sweetened. 
  • Feel free to use fresh ginger if you have that on hand. 
Nutrition Facts
Kale and Sweet Potato Soup
Amount Per Serving
Calories 115 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 722mg31%
Potassium 131mg4%
Carbohydrates 11g4%
Fiber 1g4%
Sugar 2g2%
Protein 4g8%
Vitamin A 3590IU72%
Vitamin C 5mg6%
Calcium 38mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.


  1. Fran

    5 stars
    Yummy and easy to make! It was interesting the sunflower butter made it creamy. Just wished I doubled the recipe so I could hace shared it!


    1. Alicia

      Haha thanks, Fran!


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