Sweet Potato and 3-bean Soup
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 175.9
- Total Fat: 1.1 g
- Cholesterol: 2.0 mg
- Sodium: 292.1 mg
- Total Carbs: 34.6 g
- Dietary Fiber: 7.7 g
- Protein: 7.9 g
View full nutritional breakdown of Sweet Potato and 3-bean Soup calories by ingredient
Number of Servings: 12
Ingredients
-
1.5 cups each of:
chickpeas (garbanzo beans)
pinto beans
kidney beans
2 large sweet potatoes, peeled and cut into cubes
1 large onion
3-5 cloves of garlic
2 cups 1% milk
Spices:
Salt
Black pepper
Chili pepper (not chili powder, get the dehydrated flakes, MUCH hotter!)
Fresh parsley or cilantro
Directions
Soak beans overnight (or at least 12 hours)
Drain beans, fill with fresh water and bring to a boil. Let the beans simmer while you prepare the other ingredients.
Peel and cube two large sweet potatoes. Fill a smaller pan with water, add potatoes, and bring to a boil. Let potatoes simmer until tender and mash-able.
While the beans and potatoes cook, chop one large onion and as much garlic as you like (I use about five cloves). Lightly sautee onion and garlic in a tiny bit of olive oil.
When the potatoes are done, add a little bit of milk and mash with either a potato masher or a handheld mixer. If you like, you can keep some of the potato in chunk form.
Add potato, onion, garlic, milk and spices to the beans. Bring to a boil, and then let simmer for about an hour.
Serve HOT, sprinkled with fresh parsley and cilantro.
Number of Servings: 12
Recipe submitted by SparkPeople user CAN_BE_CRUEL.
Drain beans, fill with fresh water and bring to a boil. Let the beans simmer while you prepare the other ingredients.
Peel and cube two large sweet potatoes. Fill a smaller pan with water, add potatoes, and bring to a boil. Let potatoes simmer until tender and mash-able.
While the beans and potatoes cook, chop one large onion and as much garlic as you like (I use about five cloves). Lightly sautee onion and garlic in a tiny bit of olive oil.
When the potatoes are done, add a little bit of milk and mash with either a potato masher or a handheld mixer. If you like, you can keep some of the potato in chunk form.
Add potato, onion, garlic, milk and spices to the beans. Bring to a boil, and then let simmer for about an hour.
Serve HOT, sprinkled with fresh parsley and cilantro.
Number of Servings: 12
Recipe submitted by SparkPeople user CAN_BE_CRUEL.