Caribbean black bean and sweet potato soup

Caribbean black bean and sweet potato soup might be just the Central American recipe you are searching for. This hor d'oeuvre has 190 calories, 4g of protein, and 5g of fat per serving. For $1.97 per serving, this recipe covers 14% of your daily requirements of vitamins and minerals. This recipe serves 6. Head to the store and pick up brown sugar, coconut oil, thyme, and a few other things to make it today. 3 people have made this recipe and would make it again. It is perfect for Autumn. From preparation to the plate, this recipe takes around 45 minutes. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 56%. This score is pretty good. Users who liked this recipe also liked Black Bean and Sweet Potato Soup, Caribbean Black Bean Soup, and Chipotle Sweet Potato Black Bean Soup.

Servings: 6

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

1 pound dry organic black turtle beans

2 tablespoons organic coconut oil (or olive oil)

1 organic onion, chopped (I used sweet yellow)

4 jalapenos, seeded and chopped

2 tsp ground ginger

1/2 tsp ground allspice

1/2 tsp thyme

2 tsp course sea salt

8 cups of vegetable broth or water

4 cups local or organic sweet potatoes peeled and chopped into 1/2 inch cubes

1 tbsp brown sugar

1 bunch organic green onions, thinly cut

1/2 cup fresh cilantro, chopped

Equipment:

bowl

pot

blender

Cooking instruction summary:

Rinse beans and place in a large bowl. Cover beans with 4 inches of water and soak overnight (or 8 hours). Strain and rinse black beans. In a large soup pot, heat the oil over medium heat. Add onion and jalapeno and saut for 10 minutes, until soft. Add beans and vegetable broth or water. Stir in ginger, allspice, thyme and salt. Bring to a boil, then reduce heat and simmer for 1 hour 30 minutes. Add sweet potatoes and brown sugar and simmer for an additional 30 minutes, until beans and sweet potatoes are soft. Puree 1 cup of the soup in a blender and then add it back into the soup pot. Stir in cilantro and green onion. Salt and pepper to taste.

 

Step by step:


1. Rinse beans and place in a large bowl. Cover beans with 4 inches of water and soak overnight (or 8 hours). Strain and rinse black beans.

2. In a large soup pot, heat the oil over medium heat.

3. Add onion and jalapeno and saut for 10 minutes, until soft.

4. Add beans and vegetable broth or water. Stir in ginger, allspice, thyme and salt. Bring to a boil, then reduce heat and simmer for 1 hour 30 minutes.

5. Add sweet potatoes and brown sugar and simmer for an additional 30 minutes, until beans and sweet potatoes are soft.

6. Puree 1 cup of the soup in a blender and then add it back into the soup pot. Stir in cilantro and green onion. Salt and pepper to taste.


Nutrition Information:

Quickview
190 Calories
3g Protein
4g Total Fat
34g Carbs
11% Health Score
Limit These
Calories
190k
10%

Fat
4g
8%

  Saturated Fat
3g
24%

Carbohydrates
34g
12%

  Sugar
11g
13%

Cholesterol
0.0mg
0%

Sodium
2088mg
91%

Get Enough Of These
Protein
3g
7%

Vitamin A
13481IU
270%

Vitamin C
33mg
40%

Folate
104µg
26%

Manganese
0.5mg
25%

Fiber
4g
19%

Potassium
576mg
16%

Vitamin B6
0.31mg
15%

Vitamin K
15µg
15%

Magnesium
51mg
13%

Copper
0.23mg
12%

Iron
1mg
10%

Phosphorus
91mg
9%

Vitamin B5
0.81mg
8%

Calcium
80mg
8%

Vitamin B1
0.1mg
7%

Zinc
0.7mg
5%

Vitamin B2
0.08mg
5%

Vitamin E
0.64mg
4%

Vitamin B3
0.79mg
4%

Selenium
1µg
2%

covered percent of daily need
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Food Trivia

The largest item found on any menu is roasted camel which is still served at some Bedouin weddings and was offered by royalty in Morocco several hundred years ago. The camel is cleaned and then stuffed with one whole lamb, 20 chickens, 60 eggs, and 110 gallons of water, among other ingredients.

Food Joke

When the employees of a restaurant attended a fire safety seminar, they watched a fire official demonstrate the proper way to operate an extinguisher. "Pull the pin like a hand grenade," he explained, "then depress the trigger to release the foam." Later an employee was selected to extinguish a controlled fire in the parking lot. In her nervousness, she forgot to pull the pin. The instructor hinted, "Like a hand grenade, remember?" In a burst of confidence she pulled the pin -- and hurled the extinguisher at the blaze.

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