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Caribbean black bean and sweet potato soup
Caribbean black bean and sweet potato soup
Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Download PDF
Soup
Antipasti
Starter
Snack
45 min.
Preparation time
Gaps: no
Total: 45 min.
6
Servings
Serve: 6 persons
Weight Per Serving: 559g
Price Per Serving: 1.97$
198kcal
Nutrition
Calories: 198kcal
Protein: 7.12%
Fat: 21.57%
Carbs: 71.31%
100%
sweetness
24.5%
saltiness
0%
sourness
0%
bitterness
0%
savoriness
36.62%
fattiness
100%
spiciness
Suggestions
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Ingredients
1
pound
turtle beans
black dry organic
2
tablespoons
coconut oil
organic (or olive oil)
1
onion
sweet yellow organic chopped (I used )
4
jalapeno
seeded chopped
2
tsp
ground ginger
0.5
tsp
ground allspice
0.5
tsp
thyme leaves
2
tsp
sea salt
8
cups
vegetable stock
4
cups
sweet potatoes and into
organic peeled chopped
1
tbsp
brown sugar
1
tbsp
brown sugar
1
bunch
spring onion
organic
0.5
cup
cilantro leaves
fresh chopped
Equipment
bowl
pot
blender
Directions
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.
In a large soup pot, heat the oil over medium heat.
Add onion and jalapeno and saut for 10 minutes, until soft.
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.
Add sweet potatoes and brown sugar and simmer for an additional 30 minutes, until beans and sweet potatoes are soft.
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
Calories
198kcal
Protein
7.12%
Fat
21.57%
Carbs
71.31%
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%
Onions
Coconut
Beans
Soup
Antipasti
Starter
Snack
Appetizer
Antipasto
Hor D'oeuvre
Gluten Free
Dairy Free
Lacto Ovo Vegetarian
Vegan
Fall
Winter
Central American
Caribbean
Source:
Foodista
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples