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Black Bean and Yam Soup

Servings 6 servings
Calories 324kcal

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: 324kcal | Carbohydrates: 60g | Protein: 11g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1046mg | Potassium: 1431mg | Fiber: 14g | Sugar: 7g | Vitamin A: 3064IU | Vitamin C: 26mg | Calcium: 103mg | Iron: 5mg