Sweet potato and Bean Soup

1 Reviews
100% would make this recipe again

A delicious soup that's a meal in itself.

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Preparation : 10 min Cooking : 15 min
440 calories/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, low-sodium 750 mL
1/2 tbsp fish sauce (nam pla) 8 mL
3 small bok choy 460 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

per 1 serving (700 g)

Amount

% Daily Value

Calories

440

Fat

9 g

14 %

Saturated 1.1 g
+ Trans 0.1 g

6 %

Cholesterol

0 mg

Sodium

580 mg

24 %

Carbohydrate

77 g

26 %

Fibre

12 g

49 %

Sugars

10 g

Net Carbs

65 g

Protein

17 g

Vitamin A

225 %

Vitamin C

131 %

Calcium

23 %

Iron

41 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Calcium, Copper, Pantothenic Acid, Selenium, Vitamin B2, Vitamin E, Zinc
Source of  :
Vitamin B12
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Vegetables 1
Meat and Alternatives 1
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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