Sweet Potato, Collards and Black Bean Soup is a hearty, flavorful, fiber-rich soup that’s made with plant-based ingredients and no oil, sugar or animal products. Naturally gluten-free and vegan, this soup is also budget-friendly coming in at just under $3.00 per serving!
I’ve hardly ever met a soup made with sweet potatoes that I haven’t liked, what about you? 🙂
Potatoes are one of my favorite good mood foods, (as mentioned here), and I just love that their sweet flavor also adds so much depth and natural sweetness to any soup recipe you try, elevating it to a completely new level.
Plus, there is a myriad of sweet potato varieties that you can buy, and each type of sweet potato has varying flavors that make it unique.
Purple sweet potatoes with a yellowish, white flesh; Garnet yams/sweet potatoes with a bright, orangish flesh; Japanese purple sweet potatoes with a purple flesh and purple skin (and an incredible sweetness and starchier texture). These varieties are just a few of my favorite sweet potato varieties although more varieties exist.
Potatoes are a rainbow of options just bursting with nutritious and flavorful possibilities!
But the best part about potatoes and sweet potatoes no matter what variety they may be? They’re so affordable…. and filling!
Side note: Speaking of affordable, I have been really watching my budget a lot more closely this year, starting with my ultimate weakness— my grocery bill. I know some of you can relate, right? 🙂 Please tell me you can relate!
Even though I’m blessed to have access to so much amazing food at the stores each week and know about different types of healthy food to eat, I have to admit that I love grocery shopping a wee bit too much and have already dialed it down several notches this year.
I also know that healthy eating doesn’t have to be expensive, and I’ve learned that sometimes the simplest, most affordable dishes end up being my favorite recipes anyway.
So in the name of affordability and healthy eating, Sweet Potato, Collards and Black Bean Soup was born!
It’s made with hearty, satisfying, and nutritious ingredients, it’s very simple to prepare, and it happens to cost right under $3.00 per serving. I shopped for the ingredients at my local Walmart, but you could also find these ingredients at most any supermarket.
Here are the easy, peasy details of this budget-friendly recipe:
I used red lentils (super cheap nutritional bombs of goodness such as protein, fiber, iron, magnesium, and antioxidants), black beans (one of the most affordable, antioxidant-rich types of legumes out there), Garnet sweet potatoes (the cheapest of the varieties of sweet potatoes at the store), a whole grain wild rice and brown rice mix by Lundberg Farms, celery, onion, garlic, and frozen collard greens (a great source of calcium!).
I cooked this in a no-salt-added vegetable broth which adds flavor without any added salt, and in turn, this lowers the sodium content making this better for blood pressure levels. No-salt-added veggie broth truly does add so much flavor to any recipe, and it reduces the need for oil and salt in one!
To season the soup just a bit more and add some savory depth, I used a touch of Hickory flavor Liquid Smoke since I had some in the fridge. Then I added black pepper, a tiny dash of red pepper flakes, and some dried oregano. You really don’t need much else to flavor the soup, but if you prefer to use a little salt (I don’t), you could add a pinch of that too. Or, some spicy mustard would also be a good way to add more flavor to this soup and would be a low-sodium option as well.
I put all of the ingredients in the slow cooker for 6 hours on low so the potatoes and beans broke down enough to be creamy and not too chewy. The use of red lentils also makes this a nice and thick soup since red lentils thicken up during cooking and get really soft and creamy (which is why they’re my favorite lentil variety).
Once the recipe was done cooking I let it cool a bit and portioned it out into 6 servings. I kept half of the servings in my fridge to nosh on this week and left the other half of the servings in my freezer for later. That being said, you can easily cut this recipe in half if you want to try a smaller batch first, or double the recipe if you have a large family or just want to meal prep for yourself.
Either way, you can’t go wrong with this Sweet Potato, Collards and Black Bean Soup if you want to fill your belly, give your body some plant-based goodness with protein, fiber, antioxidants, vitamins, and minerals such as calcium, potassium, and magnesium. These nutrients keep you energized, glowing from the inside out, and they are great for your heart, brain, and entire body.
This recipe is also perfect for families, and it’s also great for all the single ladies out there like myself who are just looking to save a little time and money while still eating healthy! 🙂
- 2 large sweet potatoes (I used the orange-fleshed/Garnet variety), washed
- 1 yellow onion, peeled, chopped, and diced
- 1 clove of garlic (or you could use 1/2 tsp. garlic powder)
- 3 large stalks of celery, washed and diced
- 1 large (16-ounce) bag of frozen collard greens
- 1 no-salt-added can of black beans
- 1/2 cup red lentils
- 1/2 cup wild/brown rice mix (I used Lundberg brand)
- 1 tbsp. oregano
- 1 tsp. black pepper
- 1/2 tsp. red pepper flakes (optional if you like a little heat)
- 1 tablespoon Hickory flavor Liquid Smoke
- 2 cups no-salt-added vegetable broth
- (optional): 1 tbsp. spicy mustard if you want more flavor
- 6 cups of water
- First, chop the sweet potatoes into quarters (about 1 inch thick) and be sure to leave the peels on since they are full of fiber and nutrients.
- Next, add the sweet potatoes, onion, celery, and garlic into a large slow cooker.*
- Now add in the black beans, lentils, the rice, herbs, spices, and the Liquid Smoke.
- Pour the no-salt-added vegetable broth and the water on top.
- Now, stir in the collard greens and give everything a good stir to thoroughly mix it all up.
- Add in the mustard if using and stir again.
- Put the lid on the slow cooker and cook 6 hours on high.
- This will make 6 large, very generous servings, but you can easily split the recipe in half if you choose.
- Season with extra black pepper to serve, (and a pinch of salt if you prefer to use it), and enjoy!
- *This recipe may also be made in a large stockpot if you don't have (or don't want to use) a slow cooker. It can also be made in an Instant Pot as well. If using a stockpot, just bring the sweet potatoes, onion, garlic,and celery to a rolling boil in the 2 cups of no-salt-added vegetable broth. Then reduce the heat to medium-high, add in the other ingredients, stir well, and cook on medium heat without the lid on for about 30 minutes. Stir occasionally.
- If using an Instant Pot, I would cook it at least 20 minutes, but you may need to test this out as I haven't tried it yet. Or, use the slow cooker function on the Instant Pot and follow my directions above.
Sticking to whole food options that keep you full and satisfied is a great way to save money and protect your health too!
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