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Sweet potato and Bean Soup

4 Reviews
67% would make this recipe again

A delicious soup that's a meal in itself.

Preparation : 10 min Cooking : 15 min
430 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Heart-healthy
  • Bone-healthy

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 vegetable broth, low-sodium 750 mL
3 small bok choy 600 g
1/2 tbsp fresh cilantro, finely chopped [optional] 1 g
salt [optional]
ground pepper to taste [optional]

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, and broth. 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

per 1 Serving (750g)

Amount

% Daily Value

Calories

430

Fat

8 g

12 %

Saturated 0.8 g
+ Trans 0.1 g

4 %

Cholesterol

0 mg

Sodium

400 mg

17 %

Carbohydrate

77 g

26 %

Fibre

13 g

54 %

Sugars

11 g

Protein

14 g

Vitamin A

245 %

Vitamin C

151 %

Calcium

27 %

Iron

42 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 4 ¼ servings
Grain Products : 1 servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Vitamin B12
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, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Vegetables 1
Meat and Alternatives 1
Fats 1

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Members' Reviews

4 Reviews (4 with rating only ) 67% would make this recipe again