Black Bean & Sweet Potato Soup

2015-01-30
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 30m
  • Ready In : 40m

Although I love eating meat and fish, I have to admit that 80% of my diet is actually vegetarian – I love everything from vegetarian sausages and meat free mince to cottage cheese and eggs. This recipe though is both vegetarian AND vegan, and is packed with plant based protein – almost 10g per serving! As a side note, when I buy shop bought soups I always make sure that there is at least 9-10g of protein per 1/2 a pot (for the fullness factor & muscle repairing goodness!).

 

SO, if you have a soup maker then this recipe will take you about 5 minutes to prepare and if you don’t then it will take around 10 minutes – no more excuses for a healthy, tasty and protein pack lunch at home or at work!

 

Thank you to Protein Dynamix (use NIC20 for 20% off!) for challenging me to make a non-meat, high protein packed soup recipe!!

 

Ingredients

  • 2 medium carrots, sliced
  • 2 small sweet potatoes, chopped & skinned & chopped
  • 1 red or yellow peper, sliced
  • 2-3 stalks celery
  • 1.5 cans black beans*
  • 1 small onion
  • 2 cloves garlic, chopped
  • 1 tsp cayenne pepper
  • 1 tsp cumin powder
  • salt & pepper to taste
  • 500-800ml vegetable stock**

 

*You can stir the rest of the black beans in at the end or add them to salads or a vegetable stir-fry!

**Enough to cover the vegetables in your soup maker/pan.

 

Vegetarian Black Bean Soup

 

Method

Step 1

If you have a soup maker, simply add all of the ingredients in to your soup maker, select the 'chunky soup' mode and wait 28 minutes until it is cooked. Once cooked press 'blend' until your desired soup texture!

Step 2

If you don't have a soup maker fry off the garlic, onions and spices in a pan for 1-2 minutes before adding the peppers and celery until soft. Add this mix to a pan along with the remaining ingredients (sweet potatoes, beans and stock etc) and simmer for around 25 minutes until cooked. You can then blend the soup with a hand blender until your desired consistency is reached!

Step 3

Eat immediately (with extra pepper if desired) or allow to cool and store in the fridge for lunches for the next 2-3 days!

 

Vegetarian Black Bean Soup

 

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Nutritional Info

This information is per serving.

  • Calories

    178 Kcal
  • Carbs

    34g
  • Protein

    9.3g
  • Fat

    1.2g

Recipe Comments

Comments (4)

  1. posted by Roseanne on January 31, 2015

    Nichola, I made this soup today!!! It is absolutely delicious!!!!! It was devoured here by all…….. Big and small!!!!!!! The rating most definitely should have been 5……… Sorry about that….. I just did it too fast…….. 5/5 !!!!!!

      Reply
  2. posted by Natalie on February 6, 2015

    Loved this soup! So simple to make, really filling and it’s a good way to introduce black beans. I’d never tried them before and found this soup on my Instagram just at the right time! Thanks for the recipe 🙂

      Reply
    • posted by Nics Nutrition on February 7, 2015

      Thank you for taking time to comment Natalie!! xx

        Reply

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