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Hearty Black Bean and Sweet Potato Soup

by
S
Sophie

A comforting and flavorful soup featuring black beans and sweet potatoes, perfect for a cozy meal.

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Preparation time (min) 10 min
Cooking time (min) 30 min
Difficulty
Hearty Black Bean and Sweet Potato Soup

Ingredients

4 servings
|
  • 1 whole
    Onion medium or Shallot
  • 2 clove
    Garlic clove fresh or Garlic paste
  • 1 whole
    Sweet potato medium or Butternut squash
  • 2 can
    Black beans canned or Kidney beans
  • 1 can
    Diced tomatoes canned or Fresh tomatoes
  • 1 tsp
    Ground cumin or Curry powder
  • 1/2 tsp
    Dried thyme or Oregano
  • 2 sprig
    Green onion fresh or Parsley
  • 4 cup
    Vegetable broth low-sodium or Water

Instructions

1

Sauté the aromatics

Heat a saucepan over medium heat and add the chopped onion and minced garlic.

Cook until the onion becomes translucent for the best flavor.

Ingredients needed for this step

onion garlic clove
2

Incorporate the sweet potato

Add the diced sweet potato and stir to combine.

Cut the sweet potato into small, even pieces for quicker cooking.

Ingredients needed for this step

sweet potato
3

Add the broth

Pour in the vegetable broth and bring to a boil.

Use low-sodium broth to control the salt level.

Ingredients needed for this step

vegetable broth
4

Add the main ingredients

Stir in the black beans, diced tomatoes, cumin, and thyme.

Rinse the canned beans to remove excess sodium.

Ingredients needed for this step

black beans diced tomatoes ground cumin dried thyme
5

Simmer the soup

Reduce the heat, cover, and simmer until the sweet potatoes are tender, about 20 minutes.

Stir occasionally to prevent sticking.

Ingredients needed for this step

sweet potato
6

Garnish and serve

Serve the soup hot, garnished with chopped green onions.

Add a squeeze of lime juice for a fresh touch.

Ingredients needed for this step

green onion

Nutrition Facts (100g)

Calories 70 kcal
Fat 0.5 g
  • Saturated Fat: 0.1 g
Carbohydrates 15 g
Fiber 4 g
Sugar 3 g
Protein 3 g

Learn More About This Recipe

📝

About this Recipe

Discover the delicious and hearty Black Bean and Sweet Potato Soup, a vegan and healthy recipe perfect for a cozy dinner. This soup combines the earthy flavors of black beans with the sweetness of sweet potatoes, enhanced by aromatic spices. Easy to prepare and packed with nutrients, it's a great choice for a wholesome meal.
💪

Why This Recipe Is Good For You

This soup is rich in plant-based protein and fiber from black beans, making it a satisfying and nutritious meal. Sweet potatoes add natural sweetness and are a great source of vitamins and antioxidants. It's a perfect dish for those seeking a healthy, vegan, and gluten-free option.
💡

Tips & Tricks

For an extra kick, add a pinch of smoked paprika or a dash of hot sauce. Garnish with fresh cilantro or a dollop of vegan sour cream for added flavor and presentation.
🔄

Recipe Variations

You can substitute sweet potatoes with butternut squash or carrots for a different flavor profile. Add a handful of spinach or kale at the end of cooking for extra greens.
🗄️

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water if needed.
📚

Recipe History

Black bean soup has roots in Latin American cuisine, where beans are a staple ingredient. This variation with sweet potatoes adds a modern twist to the traditional recipe.
🥗

Nutritional Information

This soup is low in fat, high in fiber, and provides a good source of plant-based protein. It's also rich in vitamins A and C from the sweet potatoes.
🍽️

Pairing Suggestions

Serve this soup with a side of crusty bread or a fresh green salad for a complete meal.

Tags

healthy vegan vegetarian easy comfort food

Recipe Categories

Cuisine

mexican other

Meal Type

lunch dinner snack

Course

soup

Cooking Methods

sautéing boiling sous vide

Occasions

everyday weeknight dinner family gathering

Dietary Restrictions

vegan gluten-free low-sugar low-carb vegetarian halal kosher macrobiotic

Seasons

fall winter all-season

Difficulty

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