Black Bean and Yam Soup

Andrea Potter, Rooted Nutrition
This is the perfect hearty lunch soup. It's full of fiber and delicious bold flavours. It's also perfect for leftovers for when you're in a pinch.
This soup is:
– Plant-based
– Thick
– Filling
– Easy
– Quick
– Comforting
If you love this hearty, filling soup, try our Smokey Butternut Squash Soup next. You can also subscribe to PlantUniversity to receive a plant-based recipe in your inbox each week. Adding more plant-based foods into your routine helps animals, your health, and the planet!
Servings 6 servings
Calories 324 kcal

Ingredients
  

  • 2 tbsp cooking oil
  • 2 medium onions diced
  • 6 cloves garlic minced
  • 4 medium yams diced into 1-inch cubes
  • 2 tbsp ground cumin
  • 2 tbsp paprika or smoked paprika
  • 2 tbsp dried oregano (or 4 tbsp fresh oregano)
  • pinch chili flakes (optional)
  • 1 28 oz can black beans, drained and rinsed (or use 3 cups cooked black beans)
  • 8 sun-dried tomato halves, chopped (or 2 tbsp tomato paste)
  • 2 litres vegetable broth or water
  • 2 cups loosely packed greens (e.g., spinach, arugula, kale, chard)
  • salt to taste
  • 1 lime juiced
  • cup cilantro leaves loosely packed

Instructions
 

  • In a large soup pot, sauté onion and garlic over medium heat in oil until onions become translucent.
  • Add spices (including dried or fresh oregano).
  • Add yams and continue cooking for a couple minutes, stirring occasionally.
  • Season with a few good pinches of salt.
  • Add cooked beans and water to just more than cover the vegetables.
  • Simmer until the yams are tender but not falling apart.
  • Take the soup off the heat and blend with hand blender (or blend half of the soup in a blender and add back to the pot). Add more water to desired consistency.
  • Stir in the greens until wilted (cook for up to 2 minutes if using tougher greens like kale).
  • Finish the soup by seasoning with lime juice and salt to taste.

Notes

This soup freezes well. If you plan to batch-cook it, it’s best to reserve the greens and only add them when re-heating the soup.
If doubling the recipe, there is no need to double the oil.

Serving Information

Garnish with cilantro and a wedge of lime.

Recipe Cost Breakdown

Ingredients
 
Servings: 6
Quantity
Measure
Cost
Cooking oil
2
Tbsp
.32
Onions, medium diced
2
ea
.82
Garlic, minced
6
cloves
.27
Medium yams, diced into 1” cubes
4
ea
7.04
Spices
 
6
Tbsp
.30
1 x 28 oz. can, black beans, drained and rinsed
Or use 3 cups cooked black beans
1
ea
7.29
Sun-dried tomato halves, chopped
or substitute2 Tbsp tomato paste (optional)
 
8
ea
.32
Loosely packed greens, such as spinach, arugula, kale or chard
 
2
cups
1.07
Salt
 
 
 
Lime
 
1
Ea
1.00
Cilantro leaves, loosely packed
1/8
cup
.31
Total
 
 
17.74
Total Cost
 
 
2.95

Nutrition

Calories: 324kcalCarbohydrates: 60gProtein: 11gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1046mgPotassium: 1431mgFiber: 14gSugar: 7gVitamin A: 3064IUVitamin C: 26mgCalcium: 103mgIron: 5mg
Tried this recipe?Let us know how it was!

Watch Andrea make Black Bean and Yam Soup