Black Bean & Sweet Potato Soup (Crock Pot)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 169.5
- Total Fat: 0.8 g
- Cholesterol: 0.0 mg
- Sodium: 159.8 mg
- Total Carbs: 33.9 g
- Dietary Fiber: 9.0 g
- Protein: 8.6 g
View full nutritional breakdown of Black Bean & Sweet Potato Soup (Crock Pot) calories by ingredient
Introduction
Cumin and oregano flavor this savory soup. Cumin and oregano flavor this savory soup.Number of Servings: 10
Ingredients
-
* Onions (sliced thinly, 2.5 cups)
* Garlic (4 cloves, chopped)
* Sweet potatoes (cubed, 3 cups)
* Diced canned tomatoes (one 14.5 oz can or substitute 2.5 cups fresh)
* Tomato paste (one 6oz can)
* Pomegranate molasses (1 tbsp or substitute 1 tbsp balsamic vinegar)
* Water (8 - 10 cups)
* Cumin seed (whole, 1 tbsp)
* Oregano (1/2 cup fresh or 2 tbsp dried)
* Bay leaves (4 whole)
* Celery (sliced larger to keep texture in slow cooker, 1 cup)
* Black beans (4 cups pre-cooked or canned)
* Baby Spinach (1 cup fresh)
* Salt & Pepper to taste
Topping:
* Cilantro (fresh, 1 tbsp chopped)
* Plain yogurt (I used Stonyfield organic fat-free for the recipe calculator, 1/2 cup)
Tips
Leave out the yogurt topping to turn this recipe vegan. Add steamed shrimp at the end to raise the protein.
Directions
This is an easy, nutritious slow-cooker soup. It's vegetarian, but you can add steamed shrimp at the end if you would like to boost the protein even higher.
No broth is required because the onions, garlic, and other veggies create their own broth. Pomegranate molasses adds a nice tart element and can be purchased at Middle Eastern groceries. If you can't find this product just substitute balsamic vinegar. If you don't like mushy veggies in the crock pot, cut them into larger chunks so they take longer to cook.
1. Add the onions, garlic, sweet potatoes, tomatoes, tomato paste, pomegranate molasses (or balsamic vinegar), water, cumin, oregano, and bay leaves to a large crock pot. If you are going to be away from the soup until it is served, also add the celery and beans. Otherwise, wait and add these two ingredients 2 hours before serving. I add the black pepper just before serving, too. If you use canned tomatoes, taste the broth before adding more salt.
2. Turn crock pot setting to "low" and cook for at least 7 hours.
3. Mix cilantro and yogurt separately to make a topping and place in refrigerator until time to eat.
4. Just before serving, stir baby spinach into the hot soup. Ladle into bowls and top with around 1 tbsp of the yogurt/cilantro mixture. Eat!
Serving Size: Makes around 10 1.5 cup servings.
No broth is required because the onions, garlic, and other veggies create their own broth. Pomegranate molasses adds a nice tart element and can be purchased at Middle Eastern groceries. If you can't find this product just substitute balsamic vinegar. If you don't like mushy veggies in the crock pot, cut them into larger chunks so they take longer to cook.
1. Add the onions, garlic, sweet potatoes, tomatoes, tomato paste, pomegranate molasses (or balsamic vinegar), water, cumin, oregano, and bay leaves to a large crock pot. If you are going to be away from the soup until it is served, also add the celery and beans. Otherwise, wait and add these two ingredients 2 hours before serving. I add the black pepper just before serving, too. If you use canned tomatoes, taste the broth before adding more salt.
2. Turn crock pot setting to "low" and cook for at least 7 hours.
3. Mix cilantro and yogurt separately to make a topping and place in refrigerator until time to eat.
4. Just before serving, stir baby spinach into the hot soup. Ladle into bowls and top with around 1 tbsp of the yogurt/cilantro mixture. Eat!
Serving Size: Makes around 10 1.5 cup servings.