Black Bean & YAm Soup

Name: Black Bean and Yam Soup
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); ⅛ cup cilantro leaves (loosely packed)

Quick & comforting

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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:

Thick
Filling
Quick & easy
Comforting

If you love this hearty, filling soup, try our Smokey Butternut Squash Soup next.

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Black Bean and Yam Soup

Andrea Potter, Rooted Nutrition

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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
⅛ 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
Ingredients	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

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