Recipes » Soups » Sweet Potato and Black Bean Soup
T. Colin Campbell Center for Nutrition Studies

Ingredients

  • 4 15 oz cans black beans, rinsed and drained (or 6 cups of homemade black beans)
  • 1 large onion, diced small
  • 3 garlic cloves, minced
  • 2 large carrots, cut into 1-inch chunks
  • ½ red bell pepper, diced
  • ½ yellow bell pepper, diced
  • 2 large sweet potatoes, peeled and cut into 1-inch chunks
  • 4 cups vegetable broth
  • 2 tsp cumin powder
  • 1 tsp coriander powder
  • ½-1 tsp ancho chili powder
  • ½ tsp salt (optional)
  • Pepper to taste
  • 2-3 drops of liquid smoke (optional)

Instructions

Pressure Cooker Instructions

  • 1. In your electric pressure cooker, steam-fry onions with a bit of broth or water for about 5 minutes on the Brown or Sauté setting.
  • 2. Add the minced garlic and cook for 1 more minute. Add all of the rest of the ingredients and set the pressure manually to 5 minutes with Quick Release.
  • 3. Open the top of your pressure cooker and stir the mixture. Make sure the carrots and sweet potatoes are tender.
  • 4. Remove 2 cups of the mixture and blend in your blender. Return the blended mixture to the soup, stir in to thicken it.
  • 5. Add salt (optional) and pepper to taste.

Stovetop Instructions

  • 1. Steam-fry onions with a bit of broth or water for about 5 minutes over medium heat.
  • 2. Add the minced garlic and cook for 1 more minute. Add all of the rest of the ingredients. Bring the mixture to a slow, rolling boil, then reduce to low heat, cover and let simmer for about 20-25 minutes.
  • 3. Test the sweet potatoes to make sure they are tender. Remove 2 cups of the mixture and blend in your blender. Return the blended mixture to the soup, stir in to thicken it.
  • 4. Add salt (optional) and pepper to taste.

Cooking Tips

  • 1. Top with fresh chopped scallions, cilantro, avocado, or a chunk of lime. The acidity from the lime gives the soup a depth of flavor as do the aromatics used for garnishing.

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