Sweet Potato & Black Bean Soup
Adapted from Recipe by Good Vibe Goddess – Genius Kitchen
Equipment
- 1 knife
- 1 soup pot
Ingredients
- 2 teaspoons oil
- 1 onion chopped
- 2 garlic cloves minced
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 2 14 ounce cans black beans rinsed and drained (low sodium)
- 1 14 ounce cans diced tomatoes (low sodium)
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 4 to 6 cups vegetable broth or chicken broth low sodium
- 2 sweet potatoes peeled and cut into one inch cubes (unpeeled for increased nutrition)
- ½ cup corn kernels optional
- 3 cups greens kale, escarole, spinach (optional)
- garnish with sour cream and/or lime wedge before serving optional
Instructions
If cooking with CROCK POT
- Heat oil in a skillet and sauté onion and garlic until soft and caramelized.
- Add sautéed onions, garlic and remaining ingredients (except optional garnish) to the crock pot and cook on LOW for 8 hours or until sweet potatoes are tender.
- Garnish, if desired, and enjoy!
If cooking on STOVE TOP
- Heat oil in a large soup pot and sauté onion and garlic until soft and caramelized.
- Add remaining ingredients, except beans and optional garnish, and bring to a boil.
- Reduce heat and simmer for roughly 30 minutes, until sweet potatoes begin to soften. A
- Add black beans and cook another 10 minutes, until sweet potatoes are tender and all flavors meld.
- Garnish, if desired, and enjoy!
Video
Notes
NOTES:
- For a thicker soup, remove 3 cups of finished soup and mash with a potato masher or immersion blender and return to the pot.
- For a nutritional boost, add loosely chopped, washed greens (kale, spinach or escarole) at the very end. Tender greens, like baby spinach, will wilt immediately. Robust greens, such as curly kale, may need added simmer time.
- Instead of cumin and coriander, try other spice options: curry, hot salsa, smoked paprika, chili powder – be creative!
Nutrition Facts
Sweet Potato & Black Bean Soup
Amount per Serving
Calories
110.8
% Daily Value*
Fat
1.8
g
2
%
Saturated Fat
0.2
g
1
%
Sodium
1091.2
mg
47
%
Potassium
360.1
mg
8
%
Carbohydrates
22.6
g
8
%
Fiber
3.3
g
12
%
Sugar
5.9
g
Protein
2.3
g
5
%
Vitamin A
11264.2
µg
1252
%
Vitamin C
8.5
mg
9
%
Vitamin K
2.6
µg
2
%
Calcium
43.3
mg
3
%
Iron
1.2
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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