Sweet Potato Bean Dill Soup

Laura Poole

Posted on September 12 2017

Sweet Potato Bean Dill Soup

If you like dill and super scrumptious soup than this is the soup for you!  And, it is packed with nutrition!  There is approximately 10 grams of protein per bowl.  As well, it is high in folate, fiber, vitamin A and vitamin C and low in fat.  It is also very easy and quick to make, 15 minutes prep time, 30 minutes cooking time and if you blend it, another 5 minutes for blending.  Another thing I love about this soup is unlike many other soups that taste better the following day this soup tastes perfect right off the stove!

 

vegan soup

 

You Will Need:

2 large sweet potatoes peeled
1 large carrot 
1 small red onion
3 garlic cloves
1 tsp grapeseed oil or water for frying
¼ – ½ cup *fresh dill chopped (more or less depending on preference)
(could substitute for dried dill – I have not tried this but would use around 1 tbsp)
1 tbsp vegan butter (optional)
1 tbsp nutritional yeast (optional but adds a bit of a cheesy flavour)
1 can of white kidney beans
½ tsp lemon juice
¼ tsp salt (or to taste)
Black pepper to taste
Onion and garlic powder (if needed)
Water
Any type of greens to top each bowl (optional)

Directions:

  1. Heat oil or water (medium to high heat) in a medium to large pot
  2. Roughly chop onion and add to pot. Roughly chop garlic and add to pot.  Sauté for a few minutes.
  3. Chop carrot and add to pot
  4. Add salt and pepper
  5. Cube sweet potatoes. When onions are translucent add sweet potatoes to pot.  Fill pot with water until just covering contents.  Bring to a rolling boil, then reduce heat to a slow boil and partly cover with lid.  Cook for about 25 minutes stirring occasionally.
  6. Open can of white kidney beans and rinse well. Add to pot.
  7. Add vegan butter and nutritional yeast if using. Add lemon juice and dill.
  8. At this point I taste my soup. I often find it could use a little more flavor so I add about 1 tsp of onion powder and 1 tsp garlic powder.  Add this if you like more flavor.
  9. Soup is ready at this point, or you can blend in batches in a food processor or blender. I prefer to blend this soup as it really gives it a nice thick ‘sticks to the ribs’ kind of soup.  I like to add some greens and onion rings to the top of my bowl – basil, arugula, mâche or pea shoots.  You could try cilantro, parsley or more dill!
  10. Enjoy!

 

 

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