Flip Cookbook

Girl geek foodies making healthy cooking fun and easy.


Black Bean Sweet Potato Soup

Spring is a weird season.. especially out where I live. Today I’m sitting on my balcony in the blazing sun writing up this blog post. I’m one of those people that gets tanned easily and burned very very infrequently. I believe it was all of two times in my entire life. Yes – you non tanners are probably thinking “lucky girl”. But there is a problem that comes with this so called “gift”… I get tan lines… in about 10 minutes of sitting in the sun my arms have all sorts of shirt lines. And don’t get me started on when I’m driving my car and the sun only comes in from one side. Ever have one arm look so unlike the other you almost feel like Frankenstein? LOL.. it’s kinda funny actually.

Anyhow, getting back to the point: spring is weird. This season I’ve already had to start my “combat” against tan lines BUT I still get those crazy days where the wind picks up, the clouds roll in and next thing you know snow is falling. SNOW! This really blows my tropical mind. Not to mention body. To combat the last cold snow day, I made this hearty soup. It’s filled with toe warming goodness of black beans and sweet potatoes. You can make this soup vary in thickness by putting less liquids in or by blending more of the beans. If you’re experiencing a spring anything like mine – you’ll love to add this soup to your collection. For those of you who are scratching their heads about what “snow” is.. this soup is perfect for your cool spring evenings.

One thing to remember is that a lot of the ingredients are optional. Don’t have sweet potato – substitute in some more carrots. Don’t have bell pepper – leave it out. Really all you need is black beans and water (and some spices – I can’t live without spices) to make a decent black bean soup.

Also for SCDers – you can use soaked beans instead of canned. Remember to soak them overnight as recommended by the Breaking the Vicious Cycle book. Also, don’t forgot to leave the sweet potato out – it’s not SCD legal.


Black Bean Sweet Potato Soup

Makes: 4 – 6 servings
Ready in: 45 minutes


  • 1 15oz can of organic black beans – drained and rinsed
  • 1 sweet potato (about 1 cup when chopped)
  • 2 carrots
  • 2 celery ribs
  • 1 bell pepper (capsicum)
  • 1 yellow onion
  • 2 garlic cloves
  • 2 bay leaves
  • 2 tablespoons olive oil
  • 1 tablespoon ground cumin powder
  • 1/4 to 1/2 teaspoon cayenne powder
  • 4 cups veggie broth and water mixture – I did half and half
  • 2 – 3 tablespoon lemon juice
  • 1 avocado chopped
  • Handful of chopped fresh cilantro


1. Dice the onion by removing first trimming the ends and removing the outer shell. Then cut the onion in half and dice each half.

2. Peel the carrots. Trim and chop into circular pieces about 1/4th inch thick.

3. Trim the celery and chop into pieces about the same width as the carrots.

4. Peel the sweet potato. Chop into small chunks about the size of the carrot by first trimming the ends, and cutting it length wise in half. Then chop each half.

5. Heat the olive oil over medium high heat. Once it’s hot, add the onions, carrots, celery, sweet potato, bay leaves and minced garlic. I used a garlic press to mince my garlic – but you can achieve the same by just chopping the cloves finely with a sharp knife. Cook the mixture for about 10 minutes. Stirring occasionally.

6. Meanwhile, chop up the bell pepper into chunks about the same size as the carrots. Sorry, I forgot to take a picture!

7. Add the ground cumin powder and cayenne powder. Cook for about 1 to 2 minutes until you can smell the fragrance of the spices.

8. Add the beans, bell pepper and the broth-water mixture. Bring the mixture to a boil by turning up the heat to hight. Then simmer until the sweet potatoes and carrots are tender; about 10 – 15 minutes.

9. Using a blender, blend about half the soup. I used a hand immersion blender. Mix the blended soup with the remainder to make it thicker.

10. Add lemon juice. Serve hot garnished with chopped cilantro and avocado.

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5 Responses to Black Bean Sweet Potato Soup

  1. oh my, my favorite veggies are in this soup! sweet potato and avocado!!! i love the topped avocado especially 😀 :D~~~

    • Raj says:

      One of the cool things about this soup was the sweetness of the sweet potatoes complemented the spiciness of the cayenne pepper really well. I hope you try this recipe out soon Junia!

  2. Raj,
    What a great hearty soup that could serve as a meal in itself. Thanks for all the great step by step pictures. That is always helpful.

    • Raj says:

      Thanks Judee! You’re right – this is a meal in itself – it certainly was for me and my husband. I’m a big fan of hearty soups just for that reason – easy to make and easy to clean up!

  3. Marie says:

    thank you for all the wonderful recipes. I am a lover of soups….doesn’t matter if it’s winter or summer, I love them! Easy to prepare and as you say, not much washing up.

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