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Kalyn's Kitchen

Vegetarian Black Bean and Sweet Potato Soup with Lime

Vegetarian Black Bean and Sweet Potato Soup with Lime tastes great when you need some healthy comfort food, and this tasty soup is meatless and gluten-free. Use the Diet-Type Index to find more recipes like this one!

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Vegetarian Black Bean and Sweet Potato Soup with Lime found on KalynsKitchen.com

My sister Valerie thinks the week between Christmas and New Year’s is the best part of the holiday season,.  She loves it when the rush of Christmas is over but kids are home from school and there’s a little extra time to hang out with the family. I enjoyed Christmas day at her house, watching the kids open their gifts and indulging in quite a bit of holiday food.

Now it’s back-to-reality for me, and this Vegetarian Black Bean and Sweet Potato Soup with Lime seems perfect after a few days of indulgent eating.  It’s light enough to help you recover from holiday food overload, easy enough that you don’t need much time in the kitchen, and still warm and comforting if you’re in a part of the world where the weather is cold.


Vegetarian Black Bean and Sweet Potato Soup with Lime found on KalynsKitchen.com

Heat olive oil in a heavy soup pot, then saute onions for 6-8 minutes, or until they’re just starting to brown.  Then add minced garlic, ground coriander, ground cumin, ground fennel, and black pepper and saute about 1-2 minutes more. Rinse 2 cans black beans until no more foam appears, then let the beans drain. While onions are cooking, chop up one large sweet potato into pieces.  (If the sweet potato isn’t that big I would use two; I wouldn’t have minded more sweet potato in this.)

When onions and spices have been sauteed, add vegetable (or chicken) stock, black beans, and sweet potatoes to the soup pot, along with salt to taste. Let cook about 30 minutes, or until sweet potatoes are falling-apart tender. Use a slotted spoon to remove 3 cups of sweet potatoes and beans.

Then use an immersion blender or regular blender to puree the remaining soup.  (Be very careful if you do this in a regular blender!) Add the reserved beans and sweet potatoes back into the soup and simmer about 15 minutes more. Taste to see if you want more salt, then add the lime juice and simmer for 5 more minutes.  Serve hot, with a dollop of fat free Greek yogurt or sour cream.

Vegetarian Black Bean and Sweet Potato Soup with Lime found on KalynsKitchen.com

More Vegetarian Soups with Black Beans:

Vegan Black Bean and Sweet Potato Stew from The Perfect Pantry
Black Bean and Rice Soup with Lime and Cilantro from Kalyn’s Kitchen
African Sweet Potato Soup with Peanut Butter, Black Eyed Peas, and Beans from Gluten Free Goddess
Crockpot Vegetarian Black Bean and Tomatillo Soup from Kalyn’s Kitchen
Stormy Black Bean Soup from Fat Free Vegan Kitchen

Vegetarian Black Bean and Sweet Potato Soup with Lime

Vegetarian Black Bean and Sweet Potato Soup with Lime tastes great when you need some healthy comfort food!

Ingredients:

  • 1 T olive oil
  • 1 large onion, diced small
  • 1 tsp. minced garlic
  • 3/4 tsp. ground coriander
  • 3/4 – 1 tsp. ground cumin (I used a whole teaspoon, but I love cumin)
  • 1/4 tsp. ground fennel
  • fresh ground black pepper to taste
  • 1 large or 2 medium sweet potatoes, cut into 1/2 inch pieces
  • 2 cans (15 oz. can) black beans, rinsed and drained
  • 4 cups homemade vegetable or chicken stock (or use 3 cans broth and just freeze the extra)
  • salt to taste
  • 2 T fresh-squeezed lime juice
  • Greek yogurt or sour cream for serving
  • lime wedges to squeeze into the soup, optional

Directions:

  1. Heat olive oil in heavy soup pot, add diced onion and cook over medium heat for 6-8 minutes, or until onions are just starting to brown.
  2. Add minced garlic, ground coriander, ground cumin, ground fennel and fresh-ground black pepper and saute 1-2 minutes more, or until spices are becoming fragrant.
  3. While onions are cooking, peel and dice sweet potato and rinse beans until no more foam appears, then drain.
  4. After onions and spice mixture have been sauteed, add the diced sweet potatoes, black beans, and vegetable or chicken stock to the soup pot, along with salt to taste.
  5. Let soup simmer on medium-low heat for about 30 minutes, or until the sweet potatoes are falling-apart tender.  (There will be some foam from the beans that rises to the top during cooking; just skim off with a large spoon or stock skimmer.)
  6. When sweet potatoes are tender, use a slotted spoon to remove 3 cups of beans and sweet potatoes; then use an immersion blender or regular blender to puree the remaining soup.  (Be very careful with the hot soup if using a regular blender; fill the blender container only about 3/4 full and hold the lid on the blender with a towel or hot pad draped over the lid.)
  7. Add the reserved sweet potatoes and beans back into the soup and simmer about 15 minutes more.
  8. Taste to see if you want to add more salt; then add the lime juice and simmer about 5 minutes more.
  9. Serve hot, with a dollop of fat free Greek yogurt or light sour cream.
  10. If desired you can serve with lime wedges so people who want to can squeeze more lime juice into their soup.

Notes:

This recipe adapted from Black Bean Soup with Sweet Potatoes found in Fine Cooking Soups and Stews.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This low-glycemic Vegetarian Black Bean and Sweet Potato Soup would be approved for only phase 2 or 3 of the South Beach Diet, due to the sweet potatoes. It would be recommended to use fat-free Greek yogurt or light sour cream to keep this South Beach diet friendly. This soup is too high in carbs for a low-carb diet plan.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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    55 Comments on “Vegetarian Black Bean and Sweet Potato Soup with Lime”

  1. Made it this evening, it was awesome! I made mine vegetarian all the way and it was filling and satisfying.

    Cheers, will keep this one on hand.

  2. Robin, great idea to use the food processor; glad you liked it!

  3. I just finished the soup using my food processor and it worked fine to puree. It is delicious, thank you for posting. I try to follow my own version of WW, South Beach healthy eating and this works in both of those areas. My husband is a big soup fan as well and he loves this, it will become one I use in the future, so easy to get to the table!

  4. I love soup all year round, but especially at this time of year and this is a real humdinger. Can't wait to try it 🙂

  5. Very nice soup, perfect for the kind of weather we've been having. I also thought about using butternut squash instead of sweet potato. I have to start using the squashes in my stash. I am glad you had a nice Christmas.

  6. This is wonderful to include vegetarian options! This week is def soup weather!

  7. Joanne and Shirley, thanks and happy holidays to you both!

  8. This soup looks wonderful, Kalyn! I even have all the ingredients. 🙂 My immersion blender just died over the holidays though. I tried using a regular blender and it did not go well, so this recipe will get me to the store sooner than later. 😉

    So glad you had a great Christmas! I used to dislike the time after Christmas, but now find I enjoy it, too. Have a wonderful New Year, Kalyn!

    Shirley

  9. I'm so happy to hear that you had a lovely Christmas Kalyn!

    I definitely need some detox food at the moment and this looks just perfect! Sweet potatoes being one of my most favorite foods on this earth, of course!

  10. Thanks for the nice comments about my timing. I do *try* to post things when they'll be most appreciated. Glad people are liking this one.

  11. Looks great and sounds so hearty! I love that time in between holidays too … it's so nice to still see everyone and wind down a little!

  12. This sounds perfect after all excess of sweets that I've been consuming!

  13. Lime makes black bean soup come alive. This soup sounds perfect for the New Year. Wishing you a bright and peaceful New Year 2011, Kalyn- xox!

  14. I also thought about substituting squash for the sweet potatoes. I have still lots. This is a very tasty looking soup my family would love to eat.

  15. Hi Kalyn,
    Hope you enjoyed your holidays. This soup sounds delicious. We must have been on the same wavelength as I just made a turkey black bean chili with sweet potatoes, inspired by chili recipes by you and other food bloggers.

  16. I agree about your timing, Kalyn! I always find something yummy, nutritious and inspirational on your blog! This soup looks perfect. Happy New Year!

  17. Your timing is perfect! I was just searching your site last night for THIS soup! I wanted something light, yet spicy… using what I had on-hand. I made up my own black bean + sweet potato soup (a favorite combination of mine). I just mashed mine a bit by hand, but will try the immersion blender next time.

    I love your site – thanks for the healthy inspirations!

  18. Nikki, I think butternut squash would be just fine as a substitute for the sweet potatoes. Please report back if you try it.

    Lydia, I did like the combination of textures here, and with the immersion blender it was easy to do.

  19. I make a version of this soup often, but I've never tried blending part of it to achieve a different texture. Thanks for the idea; I'll do that next time!

  20. Sounds fantastic. How do you think it would do with Butternut Squash? I've got two hanging around I need to do something with!