Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Sweet Potato and Black Bean Soup

SERVES 10 / PREP: 15 MINUTES / COOK: 35 MINUTES / TOTAL: 50 MINUTES

Sweet potatoes are more than a side dish at Thanksgiving; they are great cooked into this bean soup. Mix up a pot of this soup and serve it topped with fresh chopped cilantro and low-fat plain Greek yogurt. Your taste buds will be delighted with the slightly spicy Southwest flavor, and your gut will appreciate the extra fiber from the black beans, which are a great alternative to meat sources of protein. I am normally not a huge fan of recommending soups after surgery, since they tend to be mostly liquid, low in protein, and unable to keep you full for very long; however, this soup is hearty and thick and will keep you full and satisfied for hours.

1 tablespoon extra-virgin olive oil

1 red bell pepper, diced

1 green bell pepper, diced

½ jalapeño pepper, diced

1 medium yellow or white onion, diced

2 teaspoons minced garlic

2 teaspoons Chili Powder (here)

1 teaspoon ground cumin

½ teaspoon dried oregano

½ teaspoon ground paprika

2 medium sweet potatoes, peeled and cut into ½-inch cubes (about 4 cups)

2 (14.5-ounce) cans black beans, drained and rinsed

1 (28-ounce) can diced tomatoes or 2½ cups chopped fresh tomatoes

½ cup corn kernels, fresh or frozen

1½ cups vegetable broth

Low-fat plain Greek yogurt, for garnish (optional)

¼ cup chopped fresh cilantro, for garnish (optional)

1 In a large stockpot over medium heat, heat the olive oil. Add the red and green bell peppers, jalapeño, onion, and garlic. Sauté until tender, 3 to 5 minutes.

2 Add the chili powder, cumin, oregano, and paprika, and stir until the vegetables are well coated.

3 Add the sweet potatoes, beans, tomatoes, corn, and broth.

4 Bring the soup to a boil, and then reduce the heat to a simmer. Cover and simmer the soup for 30 minutes.

5 Remove the pot from the heat. Garnish each bowl of soup with the Greek yogurt (if using) for added protein and the cilantro (if using) for a flavor boost, and serve.

Ingredient tip: Looking for an even bigger protein boost? Add 1 cup of cooked chicken breast, mix well into the soup, and cook for the last 10 minutes to make sure it’s heated thoroughly. As with other soups, if you’re enjoying this during the puree stage, boost protein by adding 1 to 2 tablespoons of egg white powder or unflavored protein powder after the soup has cooled but before adding it to the blender.

Per Serving (1 cup): Calories: 140 Total fat: 2g Sodium: 433mg Total carbs: 24g Sugar: 5g Fiber: 9g Protein: 8g

Post-Op Servings

image ¼ cup image ½ cup image 1 to 2 cups