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Sweet Potato and White Bean Soup

Photo: Jennifer Causey

Active time 33 mins
Total time 33 mins
Yield

Serves 4 (serving size: about 1 1/4 cups)

Mild cannellini beans give the soup body and protein without distracting from the rich sweet potato flavor. Chopped apple and Greek yogurt on top add a tart and tangy contrast, while adding a deliciously sweet and creamy flavor without all of the fat. Double the batch and freeze the extra for future dinners.

Ingredients

  • 1/4 cup water
  • 2 pounds sweet potatoes, cut lengthwise into quarters
  • 2 teaspoons butter
  • 1 cup chopped red onion
  • 1 tablespoon chopped fresh sage
  • 5 garlic cloves, minced
  • 2 cups unsalted chicken stock (such as Swanson)
  • 1 cup canned unsalted cannellini beans, rinsed and drained
  • 1 cup 2% reduced-fat milk
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 cup diced apple
  • 1/4 cup plain 2% reduced-fat Greek yogurt

Nutrition Information

  • calories 354
  • fat 4.2 g
  • satfat 2.2 g
  • monofat 1 g
  • polyfat 0.2 g
  • protein 13 g
  • carbohydrate 68 g
  • fiber 11 g
  • cholesterol 11 mg
  • iron 3 mg
  • sodium 623 mg
  • calcium 203 mg
  • sugars 19 g
  • Est. Added Sugars 0 g

How to Make It

  1. Place 1/4 cup water and potatoes in a microwave-safe 8-inch square baking dish. Cover with plastic wrap; pierce plastic 3 or 4 times with a fork. Microwave at HIGH 15 minutes or until potatoes are very tender. Remove plastic wrap; cool.

  2. Melt butter in a large Dutch oven over medium heat. Add onion, sage, and garlic; cook 7 minutes or until tender, stirring occasionally. Add stock; bring to a simmer.

  3. Remove potato skins; discard skins. Place potatoes, stock mixture, beans, milk, salt, and 1/4 teaspoon black pepper in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in lid; process until smooth. Return pureed soup to pan over medium heat; cook 4 to 5 minutes or until thoroughly heated.

  4. Divide soup among 4 bowls; top each serving with 1/4 cup apple and 1 tablespoon yogurt. Sprinkle evenly with remaining 1/4 teaspoon pepper.