Sweet Potato and Black Bean Soup

Ingredients

• 5 ml (1 tsp)olive oil
• 1 smallyellow onion, minced
• 2 clovesgarlic, minced
• 5 ml (1 tsp)fresh ginger, minced
• 624 g (22 oz)low-sodium black beans, drained and rinsed
• 2 largesweet potatoes, peeled and cut into medium dice
• 710 ml (3 cups)no-salt-added chicken broth
• 198 g (7 oz)lite coconut milk
• 397 g (14 oz)no-salt-added canned diced tomatoes
• 15 ml (1 tbsp)chilli powder
• 142 g (5 oz)baby spinach

Instructions

1. 1

   Heat the pot

   Preheat a large pot over medium heat.

2. 2

   Soften the aromatics

   Add the olive oil, onion, garlic and ginger. Cook, stirring occasionally, for 4–5 minutes, until the onion softens.

3. 3

   Simmer the soup

   Add the black beans, sweet potatoes, broth, coconut milk, tomatoes and chilli powder. Bring to a simmer, cover and cook for 15–20 minutes, until the potatoes are tender.

4. 4

   Wilt the spinach

   Stir in the baby spinach until it wilts.

What is sweet potato and black bean soup?

This is a hearty, Southwestern-inspired soup built around sweet potatoes and black beans, with tomatoes and chilli powder for savoury warmth. The combination draws on familiar flavours of the region, though this particular recipe is best described as an adaptation rather than a traditional dish.

The sweet potatoes give the broth body and gentle sweetness, while beans make it substantial. Lite coconut milk rounds out the chilli and tomato without overwhelming them.

Nutrition and macros by portion

The nutrition label shows one serving as written: 150 calories, 7g protein, 26g carbs, 2g fat.

The sweet potatoes and beans provide most of the carbohydrates, while the beans also contribute protein. Olive oil and lite coconut milk supply most of the fat, with the coconut milk adding a creamy finish. Serve it with a side salad or extra non-starchy vegetables for a more varied plate.

The key ingredients

Beans: Rinsing the low-sodium beans helps wash away packing liquid and keeps their flavour clean. They are already cooked, so they only need to warm through as the potatoes simmer.

Sweet potatoes: Cutting them into medium, even-sized pieces helps them cook at a similar rate. Keep the pieces large enough to hold their shape in the soup.

Broth: The listed ingredient is chicken broth, so the recipe as written is not vegan. For a vegan version, use vegetable broth instead.

Build flavour at the start

Aromatics: Give the onion, garlic and ginger 4–5 minutes in the oil, stirring now and then. The onion should soften before the liquid ingredients go in; avoid letting the garlic scorch.

Chilli powder: It seasons the whole pot during the simmer, so stir it in with the broth and other ingredients rather than adding it at the end. Its heat can vary by brand.

Check the potatoes for doneness

Tenderness: The potatoes are ready when a fork slips into a piece easily. Begin checking near the shorter end of the 15–20-minute simmer, since piece size and pot temperature affect timing.

Spinach: Add it after the potatoes are tender and stir just until the leaves wilt. This keeps the greens from cooking down for the full simmer.

Keep the texture balanced

Coconut milk: Lite coconut milk brings a creamy note to the tomato-and-broth base. Stir the can well before measuring if the contents have separated.

Gentle simmer: Keep the soup at a simmer rather than a hard boil while the potatoes cook. A steady, covered simmer helps them soften without excessive agitation.

Serving and planning ahead

Serve the soup on its own for a simple meal, or pair it with bread, rice or a green salad. A squeeze of lime or fresh coriander can be added at the table if you like.

This batch makes eight servings and is suitable for preparing ahead. If making it vegan, swap the chicken broth for vegetable broth before cooking.

Recipe notes & tips

• Cut the sweet potatoes into evenly sized pieces so they become tender together.
• Stir the aromatics occasionally as they cook to prevent the garlic from catching.
• Keep the pot covered during the 15–20-minute simmer, and check the potatoes for tenderness.
• Stir the coconut milk well before adding it if it has separated in the container.
• Add the spinach at the end and stop cooking once it has wilted.
• Taste before serving; the recipe uses no-salt-added tomatoes and broth, so seasoning needs can vary.

Variations

• Vegan broth: Replace the chicken broth with vegetable broth to make the soup vegan.
• Extra heat: Add a pinch of cayenne with the chilli powder for a hotter bowl.
• Fresh finish: Serve with lime wedges and chopped coriander for a bright contrast.
• More greens: Stir in extra spinach at the end, allowing it to wilt in the hot soup.
• Smoky flavour: Use smoked paprika alongside the chilli powder for a deeper savoury note.

Common mistakes to avoid

• Uneven potato pieces: They cook at different speeds; cut them into similar medium-sized dice.
• Rushing the aromatics: The onion needs 4–5 minutes to soften; cook it before adding the liquids.
• Boiling hard: Vigorous boiling can break up the vegetables; keep the pot at a gentle simmer.
• Adding spinach too soon: It can overcook during the long simmer; stir it in only after the potatoes are tender.
• Assuming it is vegan as written: The recipe lists chicken broth; use vegetable broth for a vegan version.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 3 days. Reheat gently in a saucepan or microwave until piping hot, stirring well; add a splash of broth or water if it has thickened.

Frequently asked questions