Caribbean Bean Soup

Caribbean Bean Soup

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From: EatingWell Magazine, September/October 2016

Mostly made with pantry staples, this healthy Caribbean bean soup recipe is ready in just 30 minutes. A judicious amount of chicken sausage adds savory flavor and protein without breaking the sodium bank. For a kick of heat, use hot Madras curry powder. If you can't find pigeon peas, black-eyed peas are a good substitute.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 2 tablespoons extra-virgin olive oil
  • 1½ cups chopped onion (about 1 large)
  • 1 cup chopped peeled sweet potato
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 tablespoon minced fresh ginger
  • ¼ teaspoon salt
  • 4 cups low-sodium chicken broth
  • 2 15-ounce cans pigeon peas, rinsed
  • ¾ cup chopped cooked chicken sausage
  • 2 cups chopped tomatoes
  • 1 tablespoon lime juice

Preparation

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  • Ready In

  1. Heat oil in a large pot over medium-high heat. Add onion, sweet potato and garlic; cook, stirring occasionally, until the vegetables start to soften, 3 to 5 minutes. Stir in curry powder, ginger and salt; cook, stirring for 1 minute.
  2. Add broth and pigeon peas; bring to a boil. Reduce heat to a simmer; stir in sausage. Cover and cook until the vegetables are tender, about 10 minutes.
  3. Stir in tomatoes and lime juice. Cover and cook 5 minutes more.
  • Make Ahead Tip: Refrigerate for up to 3 days.

Nutrition information

  • Serving size: about 1½ cups
  • Per serving: 231 calories; 8 g fat(2 g sat); 6 g fiber; 28 g carbohydrates; 13 g protein; 74 mcg folate; 14 mg cholesterol; 5 g sugars; 0 g added sugars; 3,705 IU vitamin A; 16 mg vitamin C; 57 mg calcium; 2 mg iron; 477 mg sodium; 619 mg potassium
  • Nutrition Bonus: Vitamin A (74% daily value), Vitamin C (27% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1½ starch, 1 vegetable, 1 lean meat, 1 fat

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