Sweet potato and Bean Soup

Sweet potato and Bean Soup

A delicious soup that's a meal in itself.

3 servings
Preparation 10 min
Cooking 15 min

430 calories per serving 


Ingredients

1/2 onions, finely chopped   100 g
1 stalk celery, finely chopped   70 g
1 green peppers, chopped   150 g
2 sweet potatoes, diced   360 g
1 tbsp canola oil   15 mL
1 tsp ground cumin   3 g
1 tsp coriander seeds, ground   1 g
1 tsp gingerroot, grated   4 g
1 dried chili peppers, minced   0.4 g
90 g rice sticks (noodles)    
1 1/2 cup white "navy" beans (canned), rinsed and drained   375 mL
3 cups chicken broth   750 mL
1 tbsp fish sauce (nam pla)   15 mL
3 small bok choy   600 g
1/2 tbsp fresh cilantro, finely chopped [optional]   1 g

Before you start

Individual 500 ml (2 cups) serving bowls are needed.

Method

  1. Prepare the vegetables: Finely chop the onion and celery; chop the pepper; peel the sweet potato then dice it. Set aside.
  2. Heat the oil in a saucepan over medium heat. Add the onion, celery and pepper, then sauté until softened, about 5 min. Stir in the cumin, ground coriander, ginger, and chili pepper. Cook 1 min with stirring.
  3. Meanwhile, cook the rice sticks then set aside.
  4. Add the potatoes, beans, broth and fish sauce. Bring to a boil, then reduce the heat, cover and simmer 10 min. Add the bok choy and continue to cook until the vegetables are cooked al dente, about 5 more min. At the very end, stir in the cooked rice sticks. Warm up and adjust the seasoning.
  5. Portion out the soup into the individual serving bowls, garnish with chopped cilantro leaves, and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (750g)

Amount

% DV*

* DV = Daily Value

Calories

430

Fat

8 g

12 %

Saturated 1 g
+ Trans 0.1 g

5 %

Cholesterol

0 mg

Sodium

1380 mg

58 %

Carbohydrate

77 g

26 %

Fibre

13 g

51 %

Sugars

10 g

Protein

14 g

Vitamin A

240 %

Vitamin C

150 %

Calcium

30 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 1 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Good source of :
Copper, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B2, Vitamin E, Zinc
Excellent source of :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin K
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Beans/Legumes | Vegetables | Main courses/Entrées | Soups | Bone-healthy | Halal | High Calcium | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Asian

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