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Sweet Potato and Black Bean Soup
Diced sweet potatoes and black beans simmered in a spiced tomato broth until thick.
veganvegetarianbeanssoupone-potgluten-freehigh-protein
SERVES 4
410 CAL / SERVING
15 min PREP
30 min COOK
$11.55 TOTAL
600 g (about 2 medium) sweet potatoes, peeled and diced
$3.29
2 cans (540 mL each) black beans, drained and rinsed
$3.00
1 can (796 mL) diced tomatoes
$2.00
1 can (900 mL) chicken or vegetable broth
$1.69
500 mL water
$0.00
1 medium yellow onion, diced
$1.07
3 cloves garlic, minced
$0.24
1 tbsp vegetable oil
$0.06
2 tsp ground cumin
$0.10
1 tsp chili powder
$0.05
0.5 tsp smoked paprika
$0.03
to taste salt and pepper
$0.02
SUBTOTAL$11.55
GST / HSTyou've suffered enough
TOTAL$11.55
— — — TEAR HERE — — —
8 06420 01155 4
THANK YOU FOR SPENDING LESS
THE METHOD
1
Heat oil in a large pot over medium heat. Add onion and cook 5 minutes until softened.
2
Add garlic, cumin, chili powder, and paprika. Cook 1 minute, stirring constantly.
3
Add diced tomatoes. Cook 2 minutes.
4
Add the sweet potatoes, black beans, broth, and water. Stir to combine.
5
Bring to a boil. Reduce heat and simmer 20 minutes until sweet potatoes are completely tender.
6
Use a potato masher or the back of a spoon to partially mash some of the sweet potato — this thickens the soup naturally.
7
Taste and adjust salt. Serve as-is or with rice or bread.
When the math doesn't work
Sweet potatoes at No Frills are $5.49/kg (~$2.49/lb). Two medium ones weigh about 600g = $3.29.
- Use vegetable broth to make this fully vegan. The price is identical to chicken broth.
- This is a thick soup, not a brothy one. The partial mashing step is what makes it feel substantial without adding ingredients.
Nutrition Per Serving
410
Calories
12g
Protein
58g
Carbs
4g
Fat
13g
Fiber
480mg
Sodium
~20% DV Iron~8% DV Calcium~30% DV Vitamin C
Estimated values per serving.
Gluten-Free
This recipe is naturally gluten-free.
All ingredients are naturally gluten-free. Use vegetable broth to make this fully vegan.
Pricing updated June 2026 using Ottawa No Frills averages. Sweet potatoes $5.49/kg (~$2.49/lb), 600g = $3.29. Black beans $1.50 × 2 = $3.00. Diced tomatoes $2.00. Broth (Campbell's 900mL) $1.69. Onion $1.07. Garlic $0.08 × 3 = $0.24. Oil $0.06. Cumin/chili/paprika estimated $0.18. Salt/pepper $0.02. Total: $11.55.