Caribbean black bean and sweet potato soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Caribbean black bean and sweet potato soup
45 min.
6
198kcal
100%sweetness
24.5%saltiness
0%sourness
0%bitterness
0%savoriness
36.62%fattiness
100%spiciness

Ingredients

  • pound turtle beans black dry organic
  • tablespoons coconut oil organic (or olive oil)
  •  onion sweet yellow organic chopped (I used )
  •  jalapeno seeded chopped
  • tsp ground ginger 
  • 0.5 tsp ground allspice 
  • 0.5 tsp thyme leaves 
  • tsp sea salt 
  • cups vegetable stock 
  • cups sweet potatoes and into organic peeled chopped
  • tbsp brown sugar 
  • tbsp brown sugar 
  • bunch spring onion organic
  • 0.5 cup cilantro leaves fresh chopped

Equipment

  • bowl
  • pot
  • blender

Directions

  1. Rinse beans and place in a large bowl. Cover beans with 4 inches of water and soak overnight (or 8 hours). Strain and rinse black beans.
  2. In a large soup pot, heat the oil over medium heat.
  3. Add onion and jalapeno and saut for 10 minutes, until soft.
  4. Add beans and vegetable broth or water. Stir in ginger, allspice, thyme and salt. Bring to a boil, then reduce heat and simmer for 1 hour 30 minutes.
  5. Add sweet potatoes and brown sugar and simmer for an additional 30 minutes, until beans and sweet potatoes are soft.
  6. Puree 1 cup of the soup in a blender and then add it back into the soup pot. Stir in cilantro and green onion. Salt and pepper to taste.

Nutrition Facts

Calories198kcal
Protein7.12%
Fat21.57%
Carbs71.31%

Properties

Glycemic Index
50.83
Glycemic Load
11.82
Inflammation Score
-10
Nutrition Score
14.941739130435%

Flavonoids

Epigallocatechin 3-gallate
0.04mg
Apigenin
0.01mg
Luteolin
0.18mg
Kaempferol
0.69mg
Myricetin
0.66mg
Quercetin
9.62mg

Taste

Sweetness:
100%
Saltiness:
24.5%
Sourness:
0%
Bitterness:
0%
Savoriness:
0%
Fattiness:
36.62%
Spiciness:
100%

Nutrients percent of daily need

Calories:197.65kcal
9.88%
Fat:4.95g
7.62%
Saturated Fat:3.9g
24.35%
Carbohydrates:36.86g
12.29%
Net Carbohydrates:32.03g
11.65%
Sugar:13.53g
15.03%
Cholesterol:0mg
0%
Sodium:2089.15mg
90.83%
Protein:3.68g
7.36%
Vitamin A:13481.76IU
269.64%
Vitamin C:33.01mg
40.01%
Folate:104.15µg
26.04%
Manganese:0.5mg
25.1%
Fiber:4.82g
19.29%
Potassium:579.05mg
16.54%
Vitamin B6:0.31mg
15.33%
Vitamin K:15.93µg
15.18%
Magnesium:52.07mg
13.02%
Copper:0.23mg
11.75%
Iron:1.8mg
10.01%
Phosphorus:91.26mg
9.13%
Calcium:82.39mg
8.24%
Vitamin B5:0.81mg
8.12%
Vitamin B1:0.1mg
6.6%
Zinc:0.7mg
4.69%
Vitamin B2:0.08mg
4.61%
Vitamin E:0.64mg
4.24%
Vitamin B3:0.79mg
3.95%
Selenium:1.27µg
1.81%
Source:Foodista