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This delicious soup is hearty, flavourful and full of healthy and nutritious ingredients.
The best part is: it can be made almost entirely from dehydrated and shelf stable ingredients! That makes this a treasured winter recipe for our northern home.
We would not call ourselves vegetarians, but we like to have either curries or vegetable-based soups frequently, among other vegetarian meals. I have to say that my sensitive tummy is quite thankful for those days!
I love cooking with a crockpot, and this is one of those meals that allows for that wonderful flexibility! I usually start preparing the soup during my youngest daughter’s nap then finish it off slowly in the crockpot for the rest of the afternoon. This is super convenient, especially if we have to leave the house for a few hours to do errands, playdates, adventuring outside (or like today our family had two hours soccer games happen RIGHT before dinner, so having dinner hot and ready to go is literally crucial to our sanity!)
We were given our Excalibur Dehydrator as a wedding present and have since then used it countless times. I love experimenting and looking for vegetables and fruit that can be preserved this way! But more posts to come on that later.
For this recipe and pictures I used dehydrated celery, and other times I have successfully used dehydrated onion as well (my husband’s least favourite vegetable for the dehydrator!) The last time I dehydrated onions I may or may not have forgotten to close certain doors when the lovely onion aroma began wafting throughout the ENTIRE house. It took some time for our house to stop smelling like a sweaty change room!
Stay tuned to hear more on dehydrated goodies!
How to Make Sweet Potato and White Bean Soup:
Supplies Needed:
- Wok or Skillet or Soup Pot
- Knife
- Vegetable Peeler
- Measuring cups (I love using our glass ones for measuring the boiled water into!)
- Teaspoon and Tablespoon
- Crockpot (optional)
- Kettle
List of Ingredients:
- 1/2 cup dehydrated celery, or 4 stalks of fresh
- 1 med sized Onion (for using dehydrated onion see note)
- 4 garlic cloves (we like more garlic for the medicinal properties, but you can easily reduce this to taste preference)
- 1/4 cup (approximately) coconut oil
- 1 teaspoon cumin powder
- 1 Tablespoon Italian herb blend (or 3/4 teaspoon each of: rosemary, basil, oregano and thyme)
- Salt and pepper
- 1 cube beef bouillon (or 1 cube vegetable broth)
- 2 cups of water
- 1 can coconut milk 400ml
- 1 15oz can white beans (For dried beans ** note)
- 1 15oz can lentils (For dried lentils *** note)
- 4 medium sized sweet potatoes, peeled (optional) and chopped
1. Rehydrate dehydrated celery in bowl of water, (or chop and set aside fresh stalks)
2. Sauté the onions and garlic in the coconut oil until onions are translucent.
3. Add the cumin and Italian herbs and stir for 1 minute.
4. Add the can of coconut milk and stir well.
5. Boil 2 cups of water and dissolve beef bouillon cube. Add to wok.
6. Add well-rinsed cans of white kidney beans and lentils (or use similar items from your pantry!).
7. Peel and chop sweet potatoes into 1”cubes and add. Stir well.
8. Cover and simmer for an hour or put in the crockpot on low for 4-5 hours until supper.
9. Garnish with your favourite toppings: spring onion, parsley, etc and enjoy!
Notes:
*If using dehydrated onion, just add directly to soup with the beef stock.
**If using dried white beans, soak a heaping 1/2 cup in water overnight. Rinse well, then bring to boil, then reduce to simmer for two hours and add to soup.
***If using dried lentils, soak 1/2 cup in water overnight and follow above directions for white beans.
Other Soups and Entrees to Check Out:
Hi, I’m Jessie!
I’m a Wife and Homeschooling Mom living in a remote town in Northern Ontario, Canada. I love making wholesome meals for my family from scratch, homeschooling our girls and learning more about natural living.
Read more about my story HERE.
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Sweet Potato and White Bean Soup
A Hearty, Flavourful and Healthy Crockpot Soup for Busy days!
Supplies Needed
Ingredients
Directions
- Rehydrate dehydrated celery in bowl of water, (or chop and set aside fresh stalks).
- Sauté the onions and garlic in the coconut oil until onions are translucent.
- Add the cumin and Italian herbs and stir for 1 minute.
- Add the can of coconut milk and stir well.
- Boil 2 cups of water and dissolve beef bouillon cube. Add to wok.
- Add well-rinsed cans of white kidney beans and lentils (or other legumes from your pantry!).
- Peel and chop sweet potatoes into 1” cubes and add. Stir well.
- Cover and simmer for an hour or put in the crockpot on low for 4-5 hours until supper.
- Garnish with your favourite toppings: spring onion, parsley, etc and enjoy!
Nutrition
Per 2 cups Serving: 458 calories; 10.8 g fat; 33.4 g carbohydrates; 6.7 g protein; 2.6 mg cholesterol; 495.8 mg sodium.
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