By Brianna Honea
Black beans and sweet potatoes are healthy and low in cost
-- great for families on a tight budget. Legumes and beans are low in
fat, contain no cholesterol and are high in folate, potassium, iron and
magnesium. They also contain beneficial fats and soluble and insoluble fiber. A
good source of protein, legumes are a healthy substitute for meat, which has
more fat and cholesterol.
It can be challenging to serve healthy meals on a budget, but with
planning you can eat better for less. You can save money by adding meatless
meals to your weekly menus. Meatless meals are built around vegetables, beans
and grains — instead of meat, which is more expensive. Meatless meals also
offer health benefits. A plant-based diet emphasizes vegetables and fruits,
grains, beans and legumes, and nuts, is rich in fiber, vitamins and other
nutrients. People who eat only plant-based foods — aka vegetarians — generally
eat fewer calories and less fat, weigh less and have a lower risk of heart
disease than meat-eaters. I have adopted a plant-based diet (I am vegan) and
feel healthier than ever. I think a plant-based diet has helped me to
have more energy, clarity and a great immune system. I encourage
everyone to consider the advantages of plant-based diet for their
family.
I love this hearty soup --
this recipe brings a lot of flavor.
Black Bean & Sweet Potato Soup
Recipe adapted from Plant-Powered
15 written by Dreena Burton
Serves 4-5
Ingredients
1-2
tablespoon(s) water
1½
– 1¾ cups chopped onions (one large onion)
1½
cups combination of chopped red peppers and green peppers
1¼
teaspoon sea salt
freshly
ground black pepper to taste (generous is good)
2
teaspoons cumin seeds (if substituting cumin powder, use a little less; fennel
seeds can also be a substitute)
2
teaspoons dried oregano leaves
¼
teaspoon allspice (rounded)
¼
teaspoon (or less/more, to taste) red pepper flakes
4
medium-large cloves garlic, minced or grated
4½
– 5 cups black beans (reserve 1 cup; this is three 14-15 oz cans)
3
cups water
2
tablespoons tomato paste
1
tablespoon balsamic vinegar
2
tablespoons freshly squeezed lime juice
½ –
1 teaspoon pure maple syrup
1
bay leaf
1½
cups cubed (in small chunks, about ½”) yellow sweet potato
Optional:
Chopped cilantro, lime wedges or chopped avocado with a dash of lime and salt
for serving
Instructions:
In a large pot over medium-high heat, add water, onions, red and
green peppers, salt and pepper, cumin seeds, oregano, allspice, and red pepper
flakes. Let cook for 5-7 minutes until onions and peppers start to soften. Add
garlic. Cover, reduce heat to medium, and let cook another few minutes to
soften garlic – if sticking/burning, add another splash of water. After a few
minutes of cooking, add 3½ cups beans (reserving one cup of beans), water,
tomato paste, vinegar, lime juice, and maple syrup (start with ½ teaspoon).
Using an immersion blender, puree soup until fairly smooth. Increase heat to
bring to boil, add bay leaf and diced sweet potatoes, then once at boil reduce
and let simmer for 20-30 minutes. Add remaining cup of black beans and extra
maple syrup if desired (taste test). Stir through, let simmer for another few
minutes, then serve, topping with cilantro if desired and with lime wedges.
Also delicious to top soup with some chopped avocado or guacamole.
Brianna has worked as the WBWC’s
Business Director since 2005. In her spare time she enjoys studying
nutrition, cooking, running, teaching yoga and spending time with her family,
including 8 younger siblings.
