Sweet Potato Black Bean Soup

This Sweet Potato and Black Bean Soup is a hearty, fiber-rich meal featuring creamy sweet potatoes and protein-packed black beans. Simmered with aromatic spices, it offers a warming and gut-friendly option that is perfect for a simple yet satisfying dinner.

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With a total preparation and cooking time of 45 minutes, this easy American-style soup is an ideal choice for busy weeknights when you want something nutritious and flavorful.

Ingredients

• 2 medium sweet potatoes, peeled and diced (about 500 g)
• 1 large yellow onion, diced
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 stalk celery, diced
• 1 red bell pepper, diced
• 2 cans (400 g each) black beans, drained and rinsed
• 1 liter (4 cups) vegetable broth
• 400 g (1 can) diced tomatoes, with juice
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• 1/4 tsp cayenne pepper (optional)
• 1 bay leaf
• 1/2 tsp salt, or to taste
• 1/4 tsp black pepper
• Chopped fresh cilantro (optional)
• Lime wedges (optional)
• Sliced avocado (optional)

Instructions

Step 1

Heat 2 tbsp olive oil in a large pot over medium heat. Add onion, carrot, celery, and bell pepper. Sauté for 5 minutes until softened.

Step 2

Add garlic and cook for 1 minute until fragrant.

Step 3

Stir in sweet potatoes, cumin, smoked paprika, coriander, cayenne, and bay leaf. Cook for 2 minutes, stirring often.

Step 4

Pour in the vegetable broth and diced tomatoes with juice. Bring to a boil.

Step 5

Reduce heat to a simmer. Cover and cook for 15 minutes, or until sweet potatoes are tender.

Step 6

Add black beans, salt, and black pepper. Simmer uncovered for 5–10 minutes to blend flavors.

Step 7

Remove bay leaf. For a creamier texture, use an immersion blender to partially blend the soup, leaving some chunks.

Step 8

Adjust seasoning if needed. Serve hot, garnished with cilantro, lime, or avocado as desired.

Zusatztipps für die Zubereitung

To achieve the best texture, use an immersion blender to partially blend the soup. This creates a creamy base while maintaining the hearty chunks of sweet potato and black beans.

Varianten und Anpassungen

For a smoky kick, add a pinch of chipotle powder. If black beans are unavailable, you can substitute them with kidney beans or pinto beans.

Serviervorschläge

Garnish your soup with fresh cilantro, lime wedges, or sliced avocado. It pairs perfectly with crusty bread or tortilla chips. For extra protein, you can add a dollop of Greek yogurt if you are not following a vegan diet.

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Each serving of this nutritious soup contains approximately 320 calories, 12g of protein, and 58g of carbohydrates, making it a balanced and wholesome meal option.

Recipe FAQs

→ Can I make this soup ahead of time?

Yes, this soup stores beautifully in the refrigerator for up to 5 days. The flavors actually deepen overnight. Reheat gently on the stovetop, adding a splash of broth if needed to adjust consistency.

→ How can I make this soup creamier?

Use an immersion blender to partially puree the soup, leaving some chunks for texture. Alternatively, transfer 2 cups to a blender, puree until smooth, then stir back into the pot. A dollop of Greek yogurt or coconut cream adds extra richness.

→ What can I substitute for sweet potatoes?

Butternut squash works wonderfully as a substitute, offering similar sweetness and creaminess. Regular potatoes or cauliflower can also be used, though they'll create a less sweet flavor profile. Adjust cooking time based on your chosen vegetable.

→ Is this soup freezer-friendly?

Absolutely. Cool completely, then portion into airtight containers leaving headspace for expansion. Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop, stirring occasionally.

→ How do I adjust the spice level?

Start by omitting the cayenne pepper for a mild version. For more heat, increase cayenne to 1/2 teaspoon or add diced jalapeño with the vegetables. Chipotle powder adds smoky heat. Always taste and adjust gradually.

→ What sides pair well with this soup?

Crusty whole grain bread, cornbread, or warm tortillas complement this soup perfectly. For a lighter option, serve with a crisp green salad. Tortilla chips add satisfying crunch when crumbled on top.