This simple and comforting soup is a one-pot (or crock pot) white bean soup recipe, so clean up is a breeze. And it doesn’t hurt that it’s packed with fiber, protein, and antioxidants!
Nutrition in Sweet Potatoes
Sweet potatoes are vegetables that are available year-round. These root vegetables are rich in many essential nutrients such as potassium and fiber while containing no fat or cholesterol, making them an ideal addition to a healthy diet.
One medium sweet potato is about 5 inches long and 2 inches in diameter.
When baked in its skin and without butter or oil, this vegetable contains 103 calories, no fat or cholesterol and 15 percent of the daily recommended amount of fiber.–LiveStrong
Some of the white beans I use are navy or cannellini. Chickpeas don’t work well for this.
Some followers have even used other types of beans with success.
I didn’t have one can of white beans in the house, which I will rectify this evening. I resorted to two cans of rinsed black beans and although the soup is not super attractive, oh my but it’s delish!
Diversity IS a good thing!! LOL Thank you, Terri, for another winning recipe I’ll add to my favorites. Bless you!–Judy K
Nutrition in Beans
Beans are a nutritious, natural source of fiber. One cup of cooked beans or lentils provides between 17 and 18 g of fiber.
Fiber assists the transport of food through your digestive tract, supporting colon health and preventing constipation. Fiber also plays a role in healthy cholesterol levels.
Beans and lentils offer naturally occurring vitamins and minerals, which are better absorbed than nutritional supplements. Beans and lentils offer folate, a B vitamin important to red blood cell functioning and the prevention of specific neural tube birth defects.
Beans are also a source of the minerals potassium, iron and magnesium. Potassium helps regulate muscle function, including your heart, by keeping your body’s fluid and mineral levels in balance.
Iron is essential to energy as it assists your red blood cells transport oxygen throughout your body. Magnesium supports bone health, organ function and energy production.–LiveStrong
To make this in a Crock Pot, simply add all ingredients to a large cooker and allow to cook on low for 4-5 hours. Then, follow the last 2 steps of recipe.
Serve with my Country Cornbread for a delicious complete meal!
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
Other Great Soup Recipes
- 1 medium onion, diced
- 3 cloved garlic, minced
- 3 cups sweet potatoes, peeled and diced
- 3 cups white beans (not chickpeas) 2 cans, drained & rinsed or fresh
- 2 Tbsp Braggs Aminos or worcestershire sauce (without anchovies)
- 1 tsp cumin
- 1.5 tsp smoked paprika
- 1 tsp poultry seasoning
- 1 Tbps nutritional yeast
- 1 tsp oregano
- 1/2 tsp crushed red pepper
- 1 tsp salt
- 1/2 tsp pepper
- 6 cups vegetable broth
- 4-5 oz fresh spinach
In large stock pot, saute onions and garlic in a few Tbsp of veggie broth for about 3-4 minutes.
Drain and rinse beans (if using canned) and dice sweet potatoes. Some of the white beans I use are navy or cannellini. Chickpeas don't work well for this.
Add beans, sweet potatoes, and spices to stock pot with onions and garlic. Stir and cook for 2 minutes.
Add veggie broth. Bring to a boil, then reduce heat to medium and cook for approximately 20-25 minutes, uncovered, until potatoes are tender.
Using a cup or ladle, scoop out 2 cups of the sweet potato and white beans and set aside. Use an immersion blender to blend remaining ingredients in the pot until smooth. NOTE: If you don't have an immersion blender, simply pour the contents of stock pot into a blender or food processor and blend until smooth, then return it to the pot. (I purchased my immersion blender at a thrift store for $3 and use it all the time).
Return the 2 cups of sweet potatoes and white beans to the pot with blended soup. Add the fresh spinach and cook approximately 2 minutes. Ladle into bowls and serve warm.
If you would like to make this in your slow cooker/crock pot, simply add all ingredients to a large cooker and allow to cook on low for 4-5 hours. Then, follow the last 2 steps of recipe.
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