Monday, June 17, 2013

Sweet Potato & Black Bean Soup

Beans are a great ingredient to add to soups as they up the protein and fibre, and are a source of slow-digesting carbs. 

When blended, beans add a creamy consistency to the soup, without the extra calories and fat from cream. 
They take what would be a low calorie soup and make it a more filling meal. 




Ingredients

300g Steamed Sweet Potato
2/3 Can of Drained Black Beans (160g)
2 Cups of Low Sodium Vegetable Stock
1 Diced Onion
1 Finely Diced Jalapeno
1 tsp Crushed Garlic


Directions

Add the onion, jalapeno and garlic  to your saucepan and cook until lightly browned
The remaining ingredients can now be added, and left simmering with a lid on for 25-30 minutes 
If you're short on time, have the sweet potato steaming in the microwave while you get the soup started
(remember to stick some holes in it with a knife!)
Allow the soup to cool before blending it (see the reason why, here)
Heat up the soup when needed

Makes 3 serves






 Macros
per serve

175 calories
8g protein
0.4g fat
36g carbs
5g sugar
5g fibre


Check back tomorrow for my Spicy Zucchini Soup recipe!


via Stacie Michelle http://stacie-michelle.blogspot.com/2013/06/sweet-potato-black-bean-soup.html




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Put the internet to work for you. via Personal Recipe 3493517

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