Portuguese Bean Soup with Sweet Potatoes: ChefMD®
Aired on Lifetime Television
Sunday, March 26 and May 14, 2006
Show 309
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One sweet potato has more fiber than a whole bowl of oatmeal! Filled with potassium, manganese, calcium, and vitamins A, C and E, sweet potatoes are a superb anti-aging food. They stabilize blood pressure and lower insulin resistance. With 18 mg of beta carotene per potato, more than most other vegetables, and more than six times the beta carotene in multivitamins, sweet potatoes protect against lung, and other cancers. A helpful tip - don't refrigerate uncooked potatoes. The cold kills the flavor. Dr. John prepares a tasty Portuguese bean soup with sweet potatoes, Swiss chard, and tomatoes, with a dash of spicy chili garlic powder. The fountain of youth starts in the kitchen! Enjoy.
Portuguese Bean Soup with Sweet Potatoes:
Preparation time: 12 minutes
Cooking time: 12 minutes
Four servings (makes about 7 cups of soup)
165 calories per serving, 20% from fat
Ingredients:
2 teaspoons olive oil
1 cup coarsely chopped white onion
3 cups reduced-sodium chicken broth
1 cup diced (one-half inch pieces) unpeeled sweet potato
3 to 4 teaspoons chili garlic sauce or chili puree with garlic, such as Lee Kum Kee brand
1 can (14.5 ounces) diced tomatoes, undrained
One 15- or 16-ounce can Great Northern or cannelloni beans, undrained
4 cups packed sliced Swiss chard or collard greens
4 teaspoons balsamic vinegar (optional)
Preparation:
Heat a large saucepan over medium-high heat. Add oil, then onion; cook three minutes, stirring occasionally. Add broth, sweet potato, and chili garlic sauce; bring to a boil over high heat. Reduce heat; simmer uncovered five minutes. Stir in tomatoes and beans; return to a simmer. Stir in Swiss chard or collard greens. Simmer five minutes or until sweet potatoes and chard or greens are tender. Stir in vinegar, if desired, and ladle into four serving bowls.
Substitutions:
Diced, peeled butternut or delicate squash may be substituted for the sweet potato. Kale, turnip, or beet greens may replace the Swiss chard or collard greens.
Tips:
Leftover soup may be covered and refrigerated up to three days or frozen up to three months. The soup may be pureed, simmered until thickened, and served as a sauce for cooked whole wheat pasta, underneath a wild-rice pilaf, or on top of a baked potato. Chili garlic sauce is an Asian condiment found in the ethnic section of your supermarket. It gives a dynamic flavor to this quick-cooking soup.
Nutritional Analysis:
Total fat (g): 3.7
Fat calories (kc): 33.3
Cholesterol (mg): 2.4
Saturated fat (g): 0.8
Polyunsaturated fat (g): 0.3
Monounsaturated fat (g): 2.1
Fiber (g): 8.2
Carbohydrates (g): 30
Sugar (g): 7.3
Protein (g): 9.9
Sodium (mg): 899
Calcium (mg): 166
Magnesium (mg): 49
Zinc (mg): 0.4
Selenium (mcg): 7
Potassium (mg): 801
Flavonoids (mg): 3.8
Lycopene (mg): 3.3
Vitamin A (RE): 569
Beta-carotene (RE): 3327
Vitamin C (mg): 39.5
Vitamin E (mg): 5.07
Thiamin B1 (mg): 0.09
Riboflavin B2 (mg): 0.09
Niacin B3 (mg): 3.3
Vitamin B6 (mg): 1.06
Folic acid (mcg): 214