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Sweet Potato and Black Bean Soup
5 min prep time
30 min cook time
3servings
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
3servings
1 ½ cups
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Step-By-Step Instructions:
- Preheat a large pot over medium heat.
- Add 1 tablespoon of olive oil and onion, garlic, and ginger to the pot. Cook, stirring occasionally, until onion softens, 4–5 minutes.
- 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.
- Stir in the baby spinach until wilted.
Nutrition facts
3 Servings
-
Serving Size
1 ½ cups
- Amount per serving Calories 310
-
Total Fat
8g
- Saturated Fat 3.7g
- Sodium 450mg
-
Total Carbohydrate
46g
- Dietary Fiber 11g
- Total Sugars 12g
- Added Sugars 4g
- Protein 14g
- Potassium 1260mg
- Phosphorous 290mg
Ingredients
olive oil
1 tbsp
yellow onion (minced)
1 small
garlic (minced)
2 clove
fresh ginger (minced)
1 tsp
black beans (drained and rinsed)
15 oz can
sweet potatoes (peeled and medium diced)
2 large
low sodium chicken broth
3 cup
lite coconut milk
13.5 oz can
canned diced tomatoes
14 oz
chili powder
1 tbsp
fresh 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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