Sopa De Camote Y Frijoles Negros

5 min prep time
30 min cook time
3porciones
Recipe by Emily Weeks, RDN, LD Photo by Emily Weeks, RDN, LD
Sweet Potato and Black Bean Soup

Cómo hacer Sopa De Camote Y Frijoles Negros

Esta sopa rica en fibra y proteínas es apta para diabéticos y veganos. El chile en polvo agrega un picante suave a esta sopa abundante que se equilibra con una cremosa leche de coco ligera. Esta sopa saludable también es excelente para usar como sobras o para preparar comidas para una semana de almuerzos o cenas fáciles.
5 min prep time
30 min cook time
3porciones
1 ½ cups
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Instrucciones paso a paso:

  1. Precalienta una olla grande a fuego medio.
  2. Agrega 1 cucharada de aceite de oliva y cebolla, ajo y jengibre a la olla. Cocine, revolviendo ocasionalmente, hasta que la cebolla se ablande, de 4 a 5 minutos.
  3. Agregue los frijoles negros, las batatas, el caldo, la leche de coco, los tomates y el chile en polvo. Llevar a fuego lento y cocinar, tapado, durante 15 a 20 minutos, hasta que las patatas estén tiernas.
  4. Agregue las espinacas tiernas hasta que se ablanden.
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Información Nutricional

3 Porciones

  • Tamaño de la porción
    1 ½ cups
  • Cantidad por porcion Calorías 310
  • Grasa Total 8g
    • Grasa Saturada 3.7g
    • Grasas Trans 0g
  • Cholesterol 0mg
  • Sodium 450mg
  • Carbohidratos Totales 46g
    • Dietary Fiber 11g
    • Total Sugars 12g
    • Added Sugars 4g
  • Proteína 14g
  • Potasio 1260mg
  • Phosphorous 290mg
Ingredientes
aceite de oliva
1 tbsp
cebolla amarilla (picado)
1 small
ajo (picado)
2 clove
jengibre fresco (picado)
1 tsp
frijoles negros (escurrido y enjuagado)
15 oz can
batatas (pelado y cortado en cubitos medianos)
2 large
caldo de pollo bajo en sodio
3 cup
leche de coco ligera
13.5 oz can
tomates cortados en cubitos enlatados
14 oz
chile en polvo
1 tbsp
espinacas tiernas frescas
5 oz

Reseñas y Calificaciones

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5
Overall Rating
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Recommended

I like the soup. I am not sure it filled me up enough. I used unsweetened coconut milk and since it was not labeled lite
I used 6 ounces and replaced the other 7ounces with water. I am not a fan of spinach so I replaced with kale. The instructions are clear and concise. The preparation time took me much longer than 5 minutes to peel the sweet potatos and dice them and mince ( may have been a little bigger than minced) onion, the garlic minced, the ginger
minced. I had all the ingerediednts except needed an additional sweet potato, needed salt free chicken broth, and the coconut milk. So that was a plus. Agree with other person who posted it is much larger quantity than 3 servings, which would be 4 and 1/2 cups. The amount of coconut milk 13.5 oz and broth of 3 cups exceeds 4 1/2 cups. I like all tthe ingredients (except the spinach which I substituted). The soup did smell good while cooking I might add more chili powder and maybe some cumin. Yes the food in this recipe looks great. I am not sure I would make such a big quantity. I cook the meal only for myself.

Recommended

Very very good! It made way more than only three servings. I could not find lite coconut milk so I found the equivalent to it using regular and you just use one third of the regular coconut milk and add two thirds water so I did 1/2 cup regular coconut milk and 1 cup water and mixed well. This was my first time using coconut milk and it was canned, I opened it and saw it was a solid in the can so I took out 1/2 cup of the thick white cream and mixed with my water. When I went to empty the rest of the can into a container I then discovered beneath the rest of the thick white cream was water that should have been mixed first with the cream, live and learn I say. It was still fantastic and we loved it!