Sweet potato and Black Bean Soup
It’s almost spring! But can we just extend soup-season? Not the cold, the rain or the dark winter days, just the soup please. There’s something so nourishing about soup that it’s necessary in life, not just in winter. I’m such a fan of soup, and I think you should be too. Here’s why:
- Soup is sustainable: soup is an excellent way to use up left over vegetables, herbs, legumes and grains, heck even fruit sometimes! When you eat soup you are saving the planet! Also, cooking a one-pot meal like soup decreases energy use, another way to save the planet.
- Soup is fast: Making a soup can be super quick! Onions, garlic, vegetables and bouillon easily make a delicious soup and can be ready in 30 mins or so! Of course you can roast vegetables and make more elaborate soups (like this recipe), but a basic soup is one of the quickest meals you can make.
- Soup makes you eat more vegetables: obviously depending on what you put in your soup, it generally is pretty healthy and full of vegetables. By combining several vegetables and changing colors of food you will greatly increase your intake of nutrients.
- Soup is easy to digest: several ingredients all cooked in the same pot with spices is not only warming, it’s also easy to digest and makes a great light dinner. Even adding beans and grains to a soup will make it easier on your body because everything was cooked together and has already partly broken down.
- Soup freezes well: Never run out of a healthy meal at home, just make extra soup and freeze some portions for later! I love having soup portions in the freezer. Just defrost in the morning before you go to work and heat up for dinner.
- Soup is cheap: you can make soup out of almost anything, so it’s easy to go along with the season and use ingredients that cost less. Also, using leftovers for soup is a creative way to spend less money.
- Soup makes you feel good: Soup is just incredibly nourishing and increases your happiness factor. Maybe not scientifically proven, but absolutely my opinion.
- Soup never gets old: you can make soup out almost any vegetable or legume and add grains and all sort of toppings. Soup really is the most versatile sort of food ever.
This particular soup is a very filling one and can be eaten as a meal on its own. The sweet potatoes and tomatoes are roasted in the oven first to give the soup that nice full roasting flavor. Because of this it takes a little longer to make this soup, but it’s worth the wait. Just make sure to make extra and put it in the freezer. The full sweet flavor of the soup is excellent with a sort of fresh taste added to it, so I included a simple recipe for a corn and avocado salsa. Squeeze plenty of lime!
Ingredients for the Soup
- 2 medium sized sweet potato, cubed
- 4 tomatoes, quartered
- 4 Tbsp olive oil
- 2 red onions, coarsely chopped
- 3 cloves of garlic
- 1 tsp oregano
- 1 Tbsp cumin seeds
- 2 cans of (organic) black beans
- 1 liter of vegetable stock
Ingredients for the Salsa
- 1 Tbsp olive oil
- 1 red onion, finely chopped
- 1 fresh corn, kernels cut off the cob
- 1 avocado
- Juice of 2 limes
- Some cilantro
- ½ tsp salt
How to make it:
Pre-heat the oven to 200 Celcius/400 Farenheit. Toss the sweet potatoes and tomatoes with 2 Tbsp of the olive oil and divide on an oven tray. Roast till they start to brown for 20-30 mins.
In a soup pan, heat the remaining oil on low heat. Add the onion and cook till soft. Add the garlic, oregano and cumin and stir-fry until the mixture becomes fragrant. Add the sweet potato, tomatoes, black beans and vegetable stock. Let is simmer for about 20 mins and allow the flavors to mix. Lastly, blend the soup to a smooth consistency by using an immersion blender.
For the salsa, heat up some coconut oil in a frying pan, cook onion till soft. Add corn, turn up heat and cook till golden brown. Remove and let cool. In a bowl combine the onion, corn with the left over ingredients. Serve the soup with a spoon of salsa on top and some tortilla chips. I love to add some non-dairy cream to this, like Oatly, rice or coconut cream.