Soups are great for not only staying hydrated and full, but healthy as well. Depending on the ingredients you use, a nice hot serving of soup can give your immune system a boost. It can also help you stave off chills, and it’s a good remedy for colds, too.

If you’re a fan of all-in-one meals, you’ll love soups. But don’t just settle for any soup, especially the canned ones. Make your own healthy and filling soup at home with some sweet potatoes, black beans and turmeric.

Health benefits of turmeric, black beans and sweet potato

Many cooks may feel intimidated by the idea of using turmeric in their recipes. It’s bright, it’s pungent and it stains. But outside of its earthy aroma and slightly bitter flavor, turmeric boasts several health benefits.

For one, turmeric is known to have powerful antioxidant properties. This means it can help protect cells from the harmful effects of oxidative stress and inflammation.

Multiple studies have also suggested that curcumin, the active component in turmeric, has disease preventive properties. Some of the diseases curcumin is thought to protect against include heart disease, cancer, arthritis, diabetes and kidney disease.

In fighting inflammation and free radicals, turmeric may also delay brain degeneration, eye degeneration and other age-related health conditions.

Black beans, on the other hand, may also help treat inflammation and reduce the risk of certain illnesses. For one, these legumes contain plant nutrients that double as antioxidants, such as quercetin and kaempferol. As with other legumes, black beans also contain starch, a form of complex carb that slows digestion and prevents sudden spikes in blood sugar levels after eating.

Quercetin also works to protect arteries from the damaging effects of high cholesterol. Together with fiber, potassium and folate, quercetin supports overall heart health and lowers the risk of heart disease.

In addition, black beans provide several essential minerals, such as iron, phosphorus, calcium, magnesium, copper and zinc. These minerals are crucial to building strong bones and maintaining the elasticity of joints.

Meanwhile, fiber-rich sweet potatoes aid in digestion, promote regular bowel movement and keep the colon clean of harmful bacteria and toxins that might cause digestive problems. Sweet potatoes also contain fewer carbs and calories than the regular white spuds, so switch to these tubers if you plan to stay a certain weight.

Like turmeric and black beans, sweet potatoes also contain powerful antioxidants, which can be found in their peels. Studies have suggested that these antioxidants can help combat oxidative stress and, as a result, reduce the risk of several chronic diseases like cancer.

Turmeric, black bean and sweet potato soup

There’s nothing as comforting in the fall as sitting down to some sweet potato soup. Featuring sweet potatoes, black beans, turmeric, and coconut milk, this heartwarming soup is not only full of nutrients, it’s also chock-full of flavor to boot!

Ingredients for 6 servings:

• 2 14-ounce cans black beans, drained and rinsed
• 1 14-ounce can diced tomatoes, with liquid
• 1 small sweet onion, diced
• 3 cups vegetable broth
• 2 cups diced sweet potatoes
• 1 cup full-fat coconut milk
• 1/4 cup chopped fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon finely chopped ginger
• 2 teaspoons ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon sea salt
• Juice of 2 limes

Preparation:

1. Heat olive oil in a large stockpot over medium heat.
2. Saute the onion, ginger and sweet potatoes for 4–5 minutes or until fragrant.
3. Pour in the tomatoes with liquid and black beans. Season with turmeric, cumin and salt.
4. Stir well before adding the vegetable broth.
5. Bring the soup to a slight boil, then reduce the heat to a simmer.
6. Simmer the soup for 10–12 minutes or until the flavors develop.
7. Pour in the coconut milk and fresh lime juice.
8. Serve hot in bowls and top with fresh cilantro.

Turmeric, black beans and sweet potatoes are all amazing superfoods on their own. But combined, these three make for an incredible, heartwarming soup brimming with nutrients and rife with the flavors of fall.

Sources:

EverydayHealth.com

MedicalNewsToday.com

BBCGoodFood.com

MindBodyGreen.com