A blended soup that leans on two of the most reliable prebiotic foods in this whole collection, sweet potato and black beans, and turns them into something warm, filling, and genuinely comforting. Blended smooth with a hint of cumin and lime, it's the kind of soup that tastes like more effort than it actually took.
Ingredients
- 2 medium sweet potatoes, peeled and cubed
- 2 cans (400g each) black beans, drained
- 1 large onion, diced
- 3 garlic cloves, minced
- 1 tsp cumin
- 1/2 tsp smoked paprika
- 1 litre vegetable broth
- 2 tbsp olive oil
- Salt and pepper
- Lime juice, avocado, and coriander to serve
Instructions
- Heat olive oil in a large pot. Cook onion until softened, 6 minutes. Add garlic, cumin, and paprika. Cook 1 minute.
- Add sweet potato, black beans, and broth. Bring to a boil, then reduce heat and simmer 20-25 minutes until sweet potato is completely tender.
- Blend partially with a hand blender for a thick, textured consistency, or blend fully smooth if preferred.
- Season with salt and pepper. Serve topped with a squeeze of lime, diced avocado, and fresh coriander.
Nutrition Facts (per serving)
| Calories | 310 |
| Total fat | 8g |
| Total carbohydrates | 50g |
| Dietary fiber | 14g |
| Protein | 12g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Sweet potato's soluble fiber and beta-carotene support gut lining health. Black beans' galactooligosaccharides feed Bifidobacterium. Garlic and onion contribute prebiotic inulin. At 14g fiber per serving, this soup makes a substantial daily contribution.
Blend it only partially if you like a bit of texture, or all the way for a completely silky bowl, either works well here.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.