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XO Friday Foodie: Spicy Sweet Potato & Bean Soup.

Category : Healthy Eating

This week’s Foodie is Lori L, one of our all-star clients who continues to improve her diet, one meal

Spicy Sweet Potato & Bean Soup

at a time.  Her recommendation of this Portuguese style soup had three firsts for me:  The first time I ever used balsamic vinegar and garlic chili paste in soup and the first time I have ever left the skin on a sweet potato.  It’s silly, but I didn’t even think you could eat the skin of a sweet potato even though I almost always eat the skin of a regular potato. Although the original recipe calls for 4 cups of coarsely chopped Collard Greens or Swiss Chard, Lori used fresh spinach instead.  Following her cue, and seeing what I had available, I used a 10oz block of frozen chopped spinach.  Less prep for me and one less trip to the store!  Here are the ingredients:
1 Large Onion, coarsely chopped

Coarsely Chopped Onion

2 teaspoons Olive Oil (A 1/2 dollar size puddle in a cold pan is about a teaspoon)
3 cups low sodium broth (vegetable or chicken)
2-4 teaspoons chili garlic paste (3 teaspoons was Medium-Hot)
1 Medium Unpeeled Sweet Potato diced into 1/2 inch cubes
1 can (14.5 oz) diced tomatoes, undrained
1 can white beans (Great Northern, Canneloni or Navy), drain then fill back up with fresh water.
4 cups packed chopped greens (Spinach, Swiss Chard, or Collard Greens) or 10oz frozen chopped spinach defrosted.

Spicy Chili Garlic Paste

4 teaspoons balsamic vinegar (optional, but it was a delicious addition!)
Method: Saute the onion in the olive oil in a large heavy bottomed pot for 3 minutes on Medium heat.  Add the broth, chili garlic paste and sweet potatoes and bring to a boil on high heat.  Once boiling, turn down the heat to a simmer uncovered for 5 minutes, stirring occasionally.  Add the tomatoes, bean and greens; return to a boil and simmer another 5 minutes or until the sweet potatoes and greens are tender.  Remove from heat,  stir in the balsamic vinegar if desired and serve! 
Notes: Makes excellent leftovers.  Karin noted that probably due to the low fat content, it is not quite satisfying all by itself for a meal, so add meat or your favorite protein for a one-pot wonder.
Calorie totals using ~2cups of sweet potato, a package of frozen spinach and low sodium broth:
Each 1 cup serving contains: 190 calories, 2g fat, 33g carbs, 10g protein,  9g fiber and 225mg sodium.