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Sweet Potato and Black Bean Soup
5 min prep time
30 min cook time
8servings
Recipe by
Emily Weeks, RDN, LD
Photo by
Emily Weeks, RDN, LD
How to Make Sweet Potato and Black Bean Soup
This fiber- and protein-rich soup is diabetes- and vegan-friendly. Chili powder adds a soft heat to this filling soup that is balanced with creamy lite coconut milk. This healthy soup is also great to use as leftovers or for meal prep for a week of easy lunches or dinners.
5 min prep time
30 min cook time
8servings
½ cup
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Step-By-Step Instructions:
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Preheat a large pot over medium heat.
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Add olive oil, onion, garlic, and ginger to the pot. Cook, stirring occasionally, until onion softens, 4–5 minutes.
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Add black beans, sweet potatoes, broth, coconut milk, tomatoes, and chili powder. Bring to a simmer and cook, covered, for 15–20 minutes, until the potatoes are tender.
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Stir in the baby spinach until wilted.
Nutrition facts
8 Servings
-
Serving Size
½ cup
- Amount per serving Calories 150
- % Daily value*
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Total Fat
2g
3%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 0mg 0%
- Sodium 240mg 10%
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Total Carbohydrate
26g
9%
- Dietary Fiber 8g 29%
- Total Sugars 5g
- Added Sugars 0g 0%
- Protein 7g
- Potassium 475mg 10%
Ingredients
olive oil
1 tsp
yellow onion (minced)
1 small
garlic (minced)
2 clove
fresh ginger (minced)
1 tsp
low sodium black beans (drained and rinsed)
22 oz
sweet potatoes (peeled and medium diced)
2 large
no salt added chicken broth
3 cup
lite coconut milk
7 oz
canned diced tomatoes (no salt added)
14 oz
chili powder
1 tbsp
baby spinach
5 oz
Reviews & Ratings
Recommended
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.
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