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Caribbean black bean and sweet potato soup

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.85

$1.85 per serving

3 people like this recipe

3 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 fall,winter,vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,soup,main course,main dish,dinner caribbean,central american
spoonacular Score:64%

Spoonacular Score: 64%

 

If you want to add more gluten free, dairy free, lacto ovo vegetarian, and vegan recipes to your repertoire, Caribbean black bean and sweet potato soup might be a recipe you should try. This main course has 403 calories, 20g of protein, and 6g of fat per serving. This recipe serves 6. For $1.85 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. If you have sweet potatoes and into, vegetable broth, onion, and a few other ingredients on hand, you can make it. 3 people were impressed by this recipe. It is brought to you by Foodista. This recipe is typical of Central American cuisine. It is perfect for Autumn. From preparation to the plate, this recipe takes around around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 64%. This score is good. Similar recipes are Black Bean and Sweet Potato Soup, Caribbean Black Bean Soup, and Chipotle Sweet Potato Black Bean Soup.

Caribbean can be paired with Gewurztraminer, Pinot Gris, and Riesling. You'll want to opt for wines with a bit of sweetness when dealing with spicy Caribbean dishes. Serve these wines chilled so they're even more refreshing. The Hugel Gewurztraminer with a 4 out of 5 star rating seems like a good match. It costs about 23 dollars per bottle.

Hugel Gewurztraminer

Hugel Gewurztraminer is a flagship wine for the Hugel family. Fermentation takes place in temperature controlled vats followed by natural clarification in nuetral vessels over the winter. The wine is lightly fined and gently filtered prior to bottling in the spring.

» Get this wine on Wine.com

Ingredients

Servings:
1 lb
1 lb dry black mat beans
dry black mat beans
2 Tbsps
2 Tbsps coconut oil
coconut oil
1
1  sweet yellow onion
sweet yellow onion
4
4  jalapenos
jalapenos
2 tsps
2 tsps ground ginger
ground ginger
0.5 tsps
0.5 tsps ground allspice
ground allspice
0.5 tsps
0.5 tsps thyme
thyme
2 tsps
2 tsps sea-salt
sea-salt
8 cups
8 cups vegetable broth
vegetable broth
4 cups
4 cups sweet potatoes
sweet potatoes
1 Tbsp
1 Tbsp brown sugar
brown sugar
1 bunch
1 bunch green onions
green onions
0.5 cups
0.5 cups fresh cilantro
fresh cilantro
1 lb dry black mat beans
1 lb
dry black mat beans
2 Tbsps coconut oil
2 Tbsps
coconut oil
1  sweet yellow onion
1
sweet yellow onion
4  jalapenos
4
jalapenos
2 tsps ground ginger
2 tsps
ground ginger
0.5 tsps ground allspice
0.5 tsps
ground allspice
0.5 tsps thyme
0.5 tsps
thyme
2 tsps sea-salt
2 tsps
sea-salt
8 cups vegetable broth
8 cups
vegetable broth
4 cups sweet potatoes
4 cups
sweet potatoes
1 Tbsp brown sugar
1 Tbsp
brown sugar
1 bunch green onions
1 bunch
green onions
0.5 cups fresh cilantro
0.5 cups
fresh cilantro

Equipment

blender
blender
bowl
bowl
pot
pot
blender
blender
bowl
bowl
pot
pot


Instructions

Rinse beans and place in a large bowl. Cover beans with 4 inches of water and soak overnight (or 8 hours). Strain and rinse black beans. In a large soup pot, heat the oil over medium heat. Add onion and jalapeno and saut for 10 minutes, until soft. Add beans and vegetable broth or water. Stir in ginger, allspice, thyme and salt. Bring to a boil, then reduce heat and simmer for 1 hour 30 minutes. Add sweet potatoes and brown sugar and simmer for an additional 30 minutes, until beans and sweet potatoes are soft. Puree 1 cup of the soup in a blender and then add it back into the soup pot. Stir in cilantro and green onion. Salt and pepper to taste.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.85
Ingredient
1 pound dry black mat beans
2 tablespoons coconut oil
1 sweet yellow onion
4 jalapenos
2 teaspoons ground ginger
½ teaspoons ground allspice
½ teaspoons thyme
2 teaspoons sea-salt
8 cups vegetable broth
4 cups sweet potatoes
1 tablespoon brown sugar
1 bunch green onions
½ cups fresh cilantro
Price
$1.26
$0.44
$0.24
$0.25
$0.44
$0.10
$0.02
$0.05
$6.04
$1.77
$0.04
$0.16
$0.26
$11.08

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • If a recipe doesn't specify whether you should use light brown sugar or dark brown sugar, just use whatever you have on hand or prefer. The difference is that dark brown sugar has more molasses and thus a stronger flavor.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • Store brown sugar in an air-tight container to avoid hardening. If your brown sugar still gets too hard to use, you can use one of these techniques to soften it.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
403 Calories
19g Protein
5g Total Fat
69g Carbs
22% Health Score
Limit These
Calories
403
20%

Fat
5g
9%

  Saturated Fat
4g
26%

Carbohydrates
69g
23%

  Sugar
9g
11%

Cholesterol
0.0mg
0%

Sodium
2102mg
91%

Get Enough Of These
Protein
19g
39%

Vitamin A
13481IU
270%

Magnesium
198mg
50%

Iron
8mg
45%

Copper
0.84mg
42%

Potassium
1208mg
35%

Vitamin B1
0.46mg
31%

Manganese
0.48mg
24%

Phosphorus
226mg
23%

Vitamin C
17mg
21%

Calcium
192mg
19%

Vitamin K
15µg
15%

Fiber
3g
14%

Vitamin B6
0.26mg
13%

Vitamin B3
1mg
9%

Vitamin B2
0.15mg
9%

Vitamin B5
0.78mg
8%

Folate
19µg
5%

Vitamin E
0.63mg
4%

Zinc
0.36mg
2%

Selenium
1µg
2%

covered percent of daily need

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