Its National Soup Month - Sweet Potato and Black Bean - Oh My!

This is the final day of Soup Week! I hope you enjoyed it. 🍲 Today we are going with a hearty soup… one that you can eat after a long work day or intense workout. One that will fill you up! 🍲 And yes, don’t worry….I’ll let you know how to enjoy it without tooting your way out of the kitchen 😉

Sweet Potato and Black Bean Super Soup!

What are the benefits!?😀

1. Sweet Potato - here is the reminder: great for reducing inflammation in the body and helping to produce new skin cells. Intense amount of Vitamin A (692% in 180 g potato) and a low glycemic food. Great for keeping you fuller longer.

2. Broth - tons of vitamins and minerals and loads of benefits mentioned before

3. Purple cabbage - high levels of antioxidants. Also tons of vitamin A which is great for skin and eyes!

4. Avocado

5. Turmeric - so so so so many amazing benefits you have to just look it up to believe me. But my favorite are that it is an antidepressant and anti-inflammatory

6. Black beans: high in fiber, potassium, folate (which is wonderful for pre-natal health), and vitamin B6.

*Here is the trick to get the toot out of the fruit. #1 use dried beans - they are cheaper in the bulk section and have less sodium. #2 soak your beans for at LEAST 8 hours - I say jus soak them overnight or before you go to work for the day - they will be ready when you wake up or get home. When you soak beans it breaks down the phytic acid content - which if you don’t try and break it down it will bind to your vitamins and minerals and make them less available to your body and we don’t want that! Plus it helps to reduce oligosaccharides, a sugar in beans that your body has a hard time breaking down. So the soaking helps reduce the …..well you know. #3 make to to rinse them really well and discard the water you soaked them in. And #4 cook them with kombu (remember from yesterday?) to help increase their digestion. You are good to go!

This soup has lots of fiber so make sure you don’t eat it up and then go for a run! haha 😳

Recipe 😀 Serves: 4

Ingredients 1/2 Tbsp. coconut oil 1 tsp. cumin 1 tsp. turmeric 2 tsp. unsweetened cocoa powder 1/4 tsp. cayenne pepper 1 yellow onion, small diced 3 garlic cloves, minced 4 cups vegetable broth (OR use bone broth/mineral broth - they are all amazing! Just depends on your goals) 4 cups purple cabbage, small diced 1 large sweet potato, medium diced 15 oz. black beans (see notes below on prepping these) 1 cup cilantro, chopped 1/2 lime, prepare to juice 1/2 avocado

In a large soup pot, heat coconut oil over low to medium heat. Add cumin, turmeric, cocoa powder, cayenne pepper and sauté for 30 seconds. Add in onion. Sauté another 2 minutes. Add garlic. Sauté for another 5 minutes until the onions start to caramelize.

Add the broth, cabbage, and sweet potato. Bring to a boil. Once boiling, turn to low, cover and simmer until potato is soft, approximately 10 minutes. Add the black beans. Simmer for another 5 minutes. At this point you need to make part of the soup pureed or mashed. So either take half the soup and blend it and then add it back in. OR use an immersion blender to lightly break up the soup. Or you can even try using a potato masher and mashing some of it so that there is a texture change. Stir well after. (Part of soup will be chunky and part will be puree).

Add lime juice. Top with cilantro. Serve a bowl with a side of sliced avocado. If you would like to sweeten it a bit, add 1 tsp. maple syrup or honey.

🍲

Adapted from Kathleen Henry

Any questions? Comments? If you make this, let me know! I would LOVE to see what you come up with! 😘

(Disclaimer: All the information in this post is for informational purposes and is not intended to treat or cure disease. Always check with your doctor before implementing a new diet.)