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Sweet Potato and Black Bean Soup

Sweet Potato and Black Bean Soup
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Recipe Credit: . Photo Credit: Emily Weeks, RDN, LD.
Summary
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.
  • Prep time
    5 min
  • Cook time
    30 min
  • Servings
    3 Servings
  • Serving size
    1 ½ cups
Dinner Lunch Main Dish One Pot Soup Vegan Vegetarian High in Fiber Veggie Rich Comfort Food
Nutrition Facts

Nutrition Facts

3 Servings

  • Serving Size
    1 ½ cups
  • Amount per serving Calories 310

  • Total Fat 8g
    • Saturated Fat 3.7g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 450mg
  • Total Carbohydrate 46g
    • Dietary Fiber 11g
    • Total Sugars 12g
    • Added Sugars 4g
  • Protein 14g
  • Potassium 1260mg
  • Phosphorus 290mg

Choices/Exchanges: 2 1/2 Starch, 2 Nonstarchy vegetable, 1 Lean protein, 1 Fat

Dinner Lunch Main Dish One Pot Soup Vegan Vegetarian High in Fiber Veggie Rich Comfort Food
Ingredients

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

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Directions

Directions

  1. Preheat a large pot over medium heat.

  2. Add 1 tablespoon of olive oil and onion, garlic, and ginger to the pot. Cook, stirring occasionally, until onion softens, 4–5 minutes.

  3. 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.

  4. Stir in the baby spinach until wilted.

Reviews

Reviews

Write a Review
  • 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!