Description
This hearty black bean sweet potato soup is perfect for chilly nights and packed with flavor and nutrition.
Ingredients
Scale
- 1 T olive oil
- 1 large onion, diced small
- 1 tsp. minced garlic
- 3/4 tsp. ground coriander
- 1 tsp. ground cumin
- 1/4 tsp. ground fennel
- fresh ground black pepper to taste
- 2 medium sweet potatoes, cut into 1/2 inch pieces
- 2 15 oz. cans black beans, rinsed and drained
- 4 cups vegetable stock
- salt to taste
- 2 T fresh-squeezed lime juice
Instructions
- Heat olive oil in a heavy soup pot, add diced onion and cook over medium heat for 6-8 minutes, or until onions are just starting to brown.
- Add minced garlic, ground coriander, ground cumin, ground fennel, and fresh-ground black pepper and sauté 1-2 minutes more, or until spices are becoming fragrant.
- While onions are cooking, peel and dice sweet potato and rinse beans until no more foam appears, then drain.
- After onions and spice mixture have been sautéed, add the diced sweet potatoes, black beans, and vegetable stock to the soup pot, along with salt to taste.
- Let soup simmer on medium-low heat for about 30 minutes, or until the sweet potatoes are falling-apart tender. (There will be some foam from the beans that rises to the top during cooking; just skim off with a large spoon or stock skimmer.)
- When sweet potatoes are tender, use a slotted spoon to remove 3 cups of beans and sweet potatoes; then use an immersion blender or regular blender to puree the remaining soup. (Be very careful with the hot soup if using a regular blender; fill the blender container only about 3/4 full and hold the lid on the blender with a towel or hot pad draped over the lid.)
- Add the reserved sweet potatoes and beans back into the soup and simmer about 15 minutes more.
- Taste to see if you want to add more salt; then add the lime juice and simmer about 5 minutes more.
- Serve hot, with a dollop of fat-free Greek yogurt or light sour cream if desired.
- If desired, serve with lime wedges so people who want to can squeeze more lime juice into their soup.
Notes
- The vegetable stock can be homemade or store-bought.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soups
- Method: stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 3g
- Sodium: 450mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg