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.

Hilary Meyer
Source: EatingWell Magazine, September/October 2016




Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

  • Stir in tomatoes and lime juice. Cover and cook 5 minutes more.


Make Ahead Tip: Refrigerate for up to 3 days.

Nutrition Facts

231 calories; protein 13.1g 26% DV; carbohydrates 28.5g 9% DV; exchange other carbs 2; dietary fiber 6.2g 25% DV; sugars 4.5g; fat 8.1g 13% DV; saturated fat 1.6g 8% DV; cholesterol 14.4mg 5% DV; vitamin a iu 3705.3IU 74% DV; vitamin c 15.7mg 26% DV; folate 74.4mcg 19% DV; calcium 57.2mg 6% DV; iron 2.1mg 12% DV; magnesium 51mg 18% DV; potassium 619.2mg 17% DV; sodium 476.6mg 19% DV; thiamin 0.1mg 14% DV.