A colorful, comforting soup that brings together creamy sweet potato, hearty black beans, and warming spices, finished with a bright mango salsa. This easy one-pot meal offers a delicious way to enjoy a variety of vegetables and plant-based ingredients rich in phytochemicals.
How This Dish Comes Together
This soup begins with onion, red bell pepper, and garlic gently cooked until fragrant, creating a flavorful base without the need for added oil. Sweet potato, black beans, thyme, pumpkin spice, allspice, and a touch of cayenne are then added along with vegetable broth. Everything simmers together until the sweet potato is tender and the flavors have had a chance to meld. Just before serving, a fresh mango salsa made with ripe mango, scallions, and cilantro adds a refreshing contrast to the warm, savory soup. The combination of creamy sweet potato, hearty beans, warming spices, and bright fruit makes each bowl both satisfying and full of flavor.
Why This Dish Is Supportive for Pancreatic Cancer Patients
This soup provides a nourishing combination of carbohydrates, plant-based protein, and a variety of vitamins, minerals, and phytochemicals from sweet potatoes, peppers, garlic, black beans, mango, and fresh herbs. The sweet potato provides gentle, energy-rich carbohydrates, while black beans contribute protein and fiber for a satisfying meal. For individuals who are experiencing digestive changes or need a lower-fiber option, the black beans can be replaced with cooked chicken or turkey, and the soup can be blended until smooth; the mango salsa can also be omitted if fresh fruit is not well tolerated. This flexibility makes the recipe easy to adapt to changing appetite, digestion, and nutritional needs.
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Tropical Black Bean Soup with Mango Salsa
An easy and delicious way to enjoy a variety of vegetables rice in phytochemicals
Ingredients
- 1 onion, diced
- 1 red bell pepper, minced
- 4 cloves garlic, minced
- 1 large sweet potato, peeled and diced
- 1⁄2 tsp dried thyme
- 1 tsp ground pumpkin spice
- 1⁄2 tsp ground allspice
- 1⁄4 tsp cayenne pepper (optional)
- 3 cups vegetable broth
- 2 cans black beans (15 oz)
- 1 mango, peeled and diced (ripe but not overly ripe)
- 3 scallions, chopped
- 1⁄2 cup chopped fresh cilantro
Directions
1. In a large pot over medium heat, cook the onion, bell pepper and garlic for 3-4 minutes, adding a splash of water as needed to prevent sticking.
2. Stir in the sweet potato, thyme, pumpkin pie spice, allspice, cayenne, vegetable broth, and cooked black beans. Bring to a boil, then reduce the heat and simmer for about 25 minutes, or until the sweet potato is tender.
3. Meanwhile, in a small bowl, combine the mango, scallions, and cilantro to make the mango salsa.
4. Ladle the soup into bowls and top with mango salsa.
Tips
Low fiber: Omit black beans, replace the beans with cooked chicken or turkey, blend until smooth and omit the mango salsa if fresh fruit isn’t well tolerated.
