Sweet potato and Bean Soup

6 Reviews
75% would make this recipe again

A delicious soup that's a meal in itself.

This recipe is incompatible with your food profile

Ingredients

??? onions, finely chopped ???
??? celery, finely chopped ???
??? green peppers, chopped ???
??? sweet potatoes, diced ???
??? canola oil ???
??? ground cumin ???
??? coriander seeds, ground ???
??? gingerroot, grated ???
??? dried chili peppers, minced ???
??? rice sticks (noodles) ???
??? white "navy" beans (canned), rinsed and drained ???
??? vegetable broth ???
??? small bok choy ???
??? fresh cilantro, finely chopped [optional] ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Before you start

Individual 500 ml (2 cups) serving bowls are needed.

Method

  1. Prepare the vegetables: Finely chop the onion and celery; chop the pepper; peel the sweet potato then dice it. Set aside.
  2. Heat the oil in a saucepan over medium heat. Add the onion, celery and pepper, then sauté until softened, about 5 min. Stir in the cumin, ground coriander, ginger, and chili pepper. Cook 1 min with stirring.
  3. Meanwhile, cook the rice sticks then set aside.
  4. Add the potatoes, beans, and broth. Bring to a boil, then reduce the heat, cover and simmer 10 min. Add the bok choy and continue to cook until the vegetables are cooked al dente, about 5 more min. At the very end, stir in the cooked rice sticks. Warm up and adjust the seasoning.
  5. Portion out the soup into the individual serving bowls, garnish with chopped cilantro leaves, and serve.

Nutrition Facts Table

per 1 serving (700 g)

Amount

% Daily Value

Calories

420

Fat

8 g

12 %

Saturated 0.7 g
+ Trans 0.1 g

4 %

Cholesterol

0 mg

Sodium

380 mg

16 %

Carbohydrate

76 g

25 %

Fibre

13 g

52 %

Sugars

10 g

Net Carbs

63 g

Protein

13 g

Vitamin A

225 %

Vitamin C

131 %

Calcium

24 %

Iron

39 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy, Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Calcium, Copper, Niacin, Phosphorus, Selenium, Vitamin E, Zinc
Source of  :
Pantothenic Acid, Vitamin B12, Vitamin B2
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Vegetables 1
Meat and Alternatives 1
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

6 Reviews (6 with rating only) 75% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.