Monday, December 27, 2010

Recipe for Vegetarian Black Bean and Sweet Potato Soup with Lime

Vegetarian Black Bean and Sweet Potato Soup with Lime
My sister Valerie thinks the week between Christmas and New Year's is the best part of the holiday season,.  She loves it when the rush of Christmas is over but kids are home from school and there's a little extra time to hang out with the family.  I enjoyed Christmas day at her house, watching the kids open their gifts and indulging in quite a bit of holiday food.  Now it's back-to-reality for me, and this vegetarian black bean and sweet potato soup seems perfect after a few days of indulgent eating.  It's light enough to help you recover from holiday food overload, easy enough that you don't need much time in the kitchen, and warm and comforting if you're in a part of the world where the weather is cold. 

Heat olive oil in a heavy soup pot, then saute onions for 6-8 minutes, or until they're just starting to brown.  Then add minced garlic, ground coriander, ground cumin, ground fennel, and black pepper and saute about 1-2 minutes more.

While onions are cooking, chop up one large sweet potato into pieces.  (If the sweet potato isn't that big I would use two; I wouldn't have minded more sweet potato in this.)

Rinse 2 cans black beans until no more foam appears, then let the beans drain.

When onions and spices have been sauteed, add vegetable (or chicken) stock, black beans, and sweet potatoes to the soup pot, along with salt to taste.

Let cook about 30 minutes, or until sweet potatoes are falling-apart tender.

Use a slotted spoon to remove 3 cups of sweet potatoes and beans.

Then use an immersion blender or regular blender to puree the remaining soup.  (Be very careful if you do this in a regular blender!)

Add the reserved beans and sweet potatoes back into the soup and simmer about 15 minutes more.  Taste to see if you want more salt, then add the lime juice and simmer for 5 more minutes.  Serve hot, with a dollop of fat free Greek yogurt or sour cream.

Vegetarian Black Bean and Sweet Potato Soup with Lime
(Makes 4-6 servings, recipe adapted from Black Bean Soup with Sweet Potatoes found in Fine Cooking Soups and Stews.)

Ingredients:
1 T olive oil
1 large onion, diced small
1 tsp. minced garlic
3/4 tsp. ground coriander
3/4 - 1 tsp. ground cumin (I used a whole teaspoon, but I love cumin)
1/4 tsp. ground fennel
fresh ground black pepper to taste
1 large or 2 medium sweet potatoes, cut into 1/2 inch pieces
2 cans (15 oz. can) black beans, rinsed and drained
4 cups homemade vegetable or chicken stock (or use 3 cans broth and just freeze the extra)
salt to taste
2 T fresh-squeezed lime juice
fat free Greek yogurt or light sour cream for serving
lime wedges to squeeze into the soup, optional

Instructions:
Heat olive oil in 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 saute 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 sauteed, add the diced sweet potatoes, black beans, and vegetable or chicken 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 you can serve with lime wedges so people who want to can squeeze more lime juice into their soup.


South Beach Suggestions: 
This low-glycemic soup would be approved for phase 2 or 3 of the  South Beach Diet, due to the sweet potatoes.  Be sure to use fat-free Greek yogurt or light sour cream to keep this South Beach diet friendly.

More Vegetarian Soups with Black Beans:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Black Bean and Rice Soup with Lime and Cilantro from Kalyn's Kitchen
Crockpot Vegetarian Black Bean and Tomatillo Soup from Kalyn's Kitchen
Stormy Black Bean Soup from Fat Free Vegan Kitchen
African Sweet Potato Soup with Peanut Butter, Black Eyed Peas, and Beans from Gluten Free Goddess
Vegan Black Bean and Sweet Potato Stew from The Perfect Pantry
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.) counter customizable free hit

51 comments:

Nikki said...

Sounds fantastic. How do you think it would do with Butternut Squash? I've got two hanging around I need to do something with!

Lydia (The Perfect Pantry) said...

I make a version of this soup often, but I've never tried blending part of it to achieve a different texture. Thanks for the idea; I'll do that next time!

Kalyn said...

Nikki, I think butternut squash would be just fine as a substitute for the sweet potatoes. Please report back if you try it.

Lydia, I did like the combination of textures here, and with the immersion blender it was easy to do.

Molly @ The Elusive F-spot said...

Your timing is perfect! I was just searching your site last night for THIS soup! I wanted something light, yet spicy... using what I had on-hand. I made up my own black bean + sweet potato soup (a favorite combination of mine). I just mashed mine a bit by hand, but will try the immersion blender next time.

I love your site - thanks for the healthy inspirations!

cookcat said...

I agree about your timing, Kalyn! I always find something yummy, nutritious and inspirational on your blog! This soup looks perfect. Happy New Year!

Jeanette said...

Hi Kalyn,
Hope you enjoyed your holidays. This soup sounds delicious. We must have been on the same wavelength as I just made a turkey black bean chili with sweet potatoes, inspired by chili recipes by you and other food bloggers.

My Kitchen in the Rockies said...

I also thought about substituting squash for the sweet potatoes. I have still lots. This is a very tasty looking soup my family would love to eat.

Karina Allrich said...

Lime makes black bean soup come alive. This soup sounds perfect for the New Year. Wishing you a bright and peaceful New Year 2011, Kalyn- xox!

Pam said...

This sounds perfect after all excess of sweets that I've been consuming!

Debbie B. said...

Looks great and sounds so hearty! I love that time in between holidays too ... it's so nice to still see everyone and wind down a little!

Kalyn said...

Thanks for the nice comments about my timing. I do *try* to post things when they'll be most appreciated. Glad people are liking this one.

Joanne said...

I'm so happy to hear that you had a lovely Christmas Kalyn!

I definitely need some detox food at the moment and this looks just perfect! Sweet potatoes being one of my most favorite foods on this earth, of course!

gfe--gluten free easily said...

This soup looks wonderful, Kalyn! I even have all the ingredients. :-) My immersion blender just died over the holidays though. I tried using a regular blender and it did not go well, so this recipe will get me to the store sooner than later. ;-)

So glad you had a great Christmas! I used to dislike the time after Christmas, but now find I enjoy it, too. Have a wonderful New Year, Kalyn!

Shirley

Kalyn said...

Joanne and Shirley, thanks and happy holidays to you both!

Gina @ Skinnytaste said...

This is wonderful to include vegetarian options! This week is def soup weather!

Simona said...

Very nice soup, perfect for the kind of weather we've been having. I also thought about using butternut squash instead of sweet potato. I have to start using the squashes in my stash. I am glad you had a nice Christmas.

Jacqueline said...

I love soup all year round, but especially at this time of year and this is a real humdinger. Can't wait to try it :)

Robin said...

I just finished the soup using my food processor and it worked fine to puree. It is delicious, thank you for posting. I try to follow my own version of WW, South Beach healthy eating and this works in both of those areas. My husband is a big soup fan as well and he loves this, it will become one I use in the future, so easy to get to the table!

Kalyn said...

Robin, great idea to use the food processor; glad you liked it!

Megan Carroll said...

Made it this evening, it was awesome! I made mine vegetarian all the way and it was filling and satisfying.

Cheers, will keep this one on hand.

Kalyn said...

Megan, so glad you liked it!

T.W. Barritt at Culinary Types said...

The combination of black beans and sweet potatoes is always so good. I've also finally learned that the added touch of citrus really adds a "sparkle" to soups.

Seanpt said...

I went with Mexican Crema since black beans always put me in a southern state of mind

Adrasteia said...

Kalyn, I made this soup today (in 30/86 degree weather and terrible humidity) and it was incredible! I love sweet potato and black beans but I have never had them together or in a soup. It made a wonderful lunch, thank you so much for posting the recipe.

Kalyn said...

So glad people are liking this soup. I think using Crema is a great idea!

Lisa said...

I just found your blog and I love it! I made this soup for dinner last night and it was delicious! The combination of flavors was so good! It was super easy and it tasted great. I am excited to try other recipes. Thanks for giving me new cooking ideas - and healthy ones too!!

Kalyn said...

Lisa, glad you're enjoying the blog and that you liked the soup.

Laurin said...

I've been reading your blog for awhile but this is the first recipe I've tried and the soup is incredible. Easy to make and the lime adds a bright note that brings the whole thing to another level. I used a vegan sour cream and it was delish! Thanks for an inspiring blog and a great winter soup. Happy New Year!

Kalyn said...

Laurin, thanks! So glad you enjoyed the soup and are enjoying the blog. I'm making this soup right now for a party I'm having tomorrow!

Kevin said...

What a tasty and healthy looking soup!

thehandicappedkitchen said...

Mmmmm I think this looks lovely, and here in Peru it would be a sinch to make too! I'm going to make this for our family soon!!!!

Kalyn said...

Glad you like it and fun hearing from someone in Peru!

BW said...

Kalyn, This soup was A-MAZING! My husband and I made it (well, I cut up all the sweet potatoes, onions & drained & rinsed the black beans and my husband cooked it) for a group of 7 for a little New Years get together. Everyone was impressed...including 2 VEGANS! (No sour cream for them). Huge accolades to you for an awesome recipe.

Heidi & Albert Rizzo said...

This was such a good soup. I ended up blending the entire thing so it was all smooth and thick. Very delicious!

Kalyn said...

So glad you liked it, and fun hearing about how the smooth version worked out.

sassymonkey said...

We just finished eating this. The fake husband and I have very happy bellies right now.

Kalyn said...

Karen, so glad your bellies are happy!

stringOfPearls said...

I made this for dinner yesterday. It is such a great soup especially the fennel. Thank you for posting this.

Kalyn said...

So glad you liked it!

Amy said...

What a delicious soup! I tasted it before adding the lime and then after - wow! The lime just transforms the soup. I'm thinking of a couple of alterations - maybe making the whole thing as is, pureeing the entire thing, and then adding two more cans of black beans. I'll let you know how it turns out.

As always, thank you so much for your blog. It is my go-to for healthy recipes and I read it every day. Have a wonderful new year!

Hind said...

I made this soup and my WHOLE family loved it, especially my picky 3 year old. He requests it all the time. Thank you for a posting this healthy, tasty recipe. I love your blog!

Kalyn said...

Thank you! So glad it was a hit, with the picky 3 year old especially!

Skittlepop said...

Thank you so much for posting this recipe! I've been wanting to make a no meat thick soup for days now and my husband and I had sweet potatoes, black , and Google :). Well, we made some additional modifications based on some -about-to-go-bad- red bell peppers and only one can of black beans, we used a can of dark red kidney beans instead (oh and no fennel, we're not fans.) It's DELICIOUS!!! Also, we used the blender and it worked perfectly! Thank you again!

Kalyn said...

I love hearing how people adapt recipes to what they have or their own preferences. Skittlepop, glad it worked for you!

Doren said...

I'm making this today; it sounds so delicious, I'm surprised I haven't noticed it earlier. Considering adding chipotle in adobo... which might change it too dramatically.

Kalyn Denny said...

It would definitely change it up, but I think chipotle would be great with these flavors!

kyky said...

What size of can for the beans? If i was to use dried, how much? thanks!

Kalyn Denny said...

The beans are 15 oz. cans, and I would guess that 2 cans after rinsing would be just slightly over 3 cups cooked beans.

Kaye said...

I live in the U.P. of MI and it is cold! I made this soup last night. It is a nice pantry soup (I didn't have to visit the grocery store). I enjoyed this soup very much! Thanks for the recipe!

Kaye said...

P.S. Your picture was actually much more appetizing than the picture in Fine Cooking! : )

Kalyn Denny said...

Kaye, so glad you enjoyed it!

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