Sweet Potato, Black Bean & Corn Soup
Cooking time20 min
Prep time15 min
Portions 4
Ingredients
- 2 tablespoons Country Crock® Original Spread
- 1 onion, chopped
- 1/2 teaspoon salt
- 2 cloves garlic, chopped
- 1 teaspoon ground cumin
- 2 pounds sweet potatoes, peeled and cut into 1-inch cubes
- 4 cups vegetable stock
- 1 can (15 oz.) black beans, rinsed and drained
- 2 cups frozen corn, thawed
- 1 cup coconut milk,half and half or light cream
- 2 tablespoons chopped fresh cilantro
| Energy (kcal) | 431 kcal |
| Energy (kJ) | 1802 kJ |
| Protein (g) | 12.2 g |
| Carbohydrate incl. fibre (g) | 71.0 g |
| Carbohydrate excl. fibre (g) | 57.3 g |
| Sugar (g) | 12.5 g |
| Fibre (g) | 13.7 g |
| Fat (g) | 13.1 g |
| Saturated fat (g) | 10.9 g |
| Unsaturated fat (g) | 1.3 g |
| Monounsaturated fat (g) | 0.8 g |
| Polyunsaturated fat (g) | 0.5 g |
| Trans fat (g) | 0.0 g |
| Cholesterol (mg) | 0 mg |
| Sodium (mg) | 1334 mg |
| Salt (g) | 3.33 g |
| Vitamin A (IU) | 23359 IU |
| Vitamin C (mg) | 13.9 mg |
| Calcium (mg) | 110 mg |
| Iron (mg) | 5.46 mg |
| Potassium (mg) | 1181 mg |
Instructions
- Melt Country Crock Spread in a large sauce pot over medium-high heat and cook onion and salt about 3 minutes or until softened. Add garlic and cumin and cook 1 minute.
- Stir in sweet potatoes and vegetable stock. Bring to boil, then reduce heat to low and simmer covered 10 to 15 minutes or until potatoes are tender.
- Stir in beans, corn and coconut milk and cook 2 minutes or until heated through. Stir in cilantro. Serve with lime wedges.
