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Sweet Potato Black Bean Soup

Sweet Potato Black Bean Soup
 
Sweet Potato Black Bean Soup
This healthy recipe comes from NDSU Extension Service.

Ingredients

  • 1 medium onion, finely chopped
  • 1 1/2 tsp. minced garlic
  • 4 medium sweet potatoes, peeled and chopped, or 2 cans sweet potatoes, drained
  • 1 15-oz can black beans, drained and rinsed
  • 6 c. low-sodium vegetable stock
  • 4 bay leaves
  • 1/2 tsp. Cinnamon
  • 1tsp. cumin
  • 2 tsp. ground coriander
  • Salt to taste

Directions

  1. Lightly spray sauce pan with cooking spray. Cook onion and garlic on low heat until softened.
  2. Add chopped sweet potatoes and beans; cook for one minute
  3. Add all other ingredients
  4. Cover and cook for 15 minutes over medium heat or until sweet potatoes soften
  5. Remove and discard bay leaves from the pan. Blend remaining ingredients with a blender or whisk until smooth consistency.
  6. Optional: Top with a dollop of light sour cream or low-fat plain yogurt.

Makes 8 servings.

Per Serving: (without topping) about 110 calories, 0 grams (g) of fat, 25 g carbohydrate, 3 g protein, 6g fiber and 240 mg sodium

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