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Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)
Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)

Hearty Black Bean and Sweet Potato Soup

di
S
Sophie

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

Salva Ricetta Aggiungi al Piano Pasti

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Tempo di preparazione (min) 10 min
Tempo di cottura (min) 30 min
Difficoltà
Hearty Black Bean and Sweet Potato Soup

Ingredienti

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

Istruzioni

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

green onion

Valori nutrizionali (100g)

Calorie 70 kcal
Grassi 0.5 g
  • Grassi Saturi: 0.1 g
Carboidrati 15 g
Fibre 4 g
Zuccheri 3 g
Proteine 3 g

Scopri di più su questa ricetta

📝

Informazioni sulla Ricetta

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.
💪

Perché Questa Ricetta Ti Fa Bene

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.
💡

Consigli e Trucchi

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.
🔄

Varianti della Ricetta

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.
🗄️

Istruzioni di Conservazione

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.
📚

Storia della Ricetta

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.
🥗

Informazioni Nutrizionali

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.
🍽️

Suggerimenti di Abbinamento

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

Tag

healthy vegan vegetarian easy comfort food

Categorie Ricette

Cucina

mexican other

Tipo di Pasto

lunch dinner snack

Portata

soup

Metodi di Cottura

sautéing boiling sous vide

Occasioni

everyday weeknight dinner family gathering

Restrizioni Alimentari

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

Stagioni

fall winter all-season

Difficoltà

  • Cosa e Perché
  • Termini
  • Informativa sulla privacy
Passa all'inglese - English Passa al tedesco - Deutsch Passa all'italiano - Italiano

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