Black Bean, Sweet Potato, and Spinach Soup
September, 2006

Serves 6–8 / This hearty soup is rich in protein and sleep-inducing carbs.

1 tablespoon canola oil
1 yellow onion, chopped
3 sweet potatoes, peeled and cubed (about 1 3/4 pounds)
4 cups low-sodium vegetable broth
2 cups cooked or canned black beans, drained and rinsed
4 cups baby spinach leaves
1/4-1/2 cup low-fat sour cream
Salt, to taste

1. In a large saucepan, heat oil and sauté onion for 3 minutes until soft. Add sweet potatoes and stir to coat. Add broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, until sweet potatoes are tender.
2. With a slotted spoon, scoop out 2 cups of sweet potato cubes; set aside. Puree remaining soup until smooth. Return soup to pot, add remaining sweet potatoes and black beans, and cook for 5 minutes longer.
3. Stir in spinach and cook for 1 minute, until just wilted. Stir in sour cream and salt to taste. Serve hot.


PER SERVING: 205 cal, 12% fat cal, 3g fat, 1g sat fat, 3mg chol, 6g protein, 35g carb, 7g fiber, 287mg sodium