Caribbean Pepper Pot Soup


Packed with nutrients, black beans and sweet potatoes are used in this recipe for a delicious pepper pot soup to warm your soul.

Not only are black beans delicious, they’re also an excellent inexpensive source of protein, fiber, vitamins and minerals. The color of the coat on black beans make them extra special nutritionally, since they contain potent antioxidant power which provides our cells some protection from the damage caused by free radicals.

Black Beans are also a great food for your heart. They are a concentrated source of both dietary fiber to help reduce cholesterol and folic acid helps to lower blood concentrations of homocysteine, a compound that damages artery walls.

Not only that, but they help provide us with energy because they contain Vitamin B1 (Thiamin) which is involved in converting sugar into a usable energy, and the iron found in black beans is an important part of hemoglobin which transports oxygen throughout the body.

But, black beans aren’t the only ingredient in this soup that you’ll want to have more of– the sweet potatoes in this recipe are high in vitamin B6 (which helps reduce homocysteine in our bodies), and are a good source of vitamin C are D which are critical for our immune system.

They also contain iron and are a good source of magnesium, which helps you to relax and destress.

Enough about the nutrients though– time to eat!

Caribbean Pepper Pot Soup


1 tablespoon extra virgin coconut oil
1/2 onion (finely chopped)
5 cloves fresh garlic (finely chopped)
1/4 cup fresh ginger (freshly grated)
1 Jalapeno pepper ( seeded, finely chopped- I use rubber gloves when dealing with jalapeno peppers!)
1 1/2 teaspoon allspice (ground)
3 organic sweet potatoes (washed & diced)
2 organic carrots (washed & sliced)
1 bunch collards (chopped (substitutes: spinach or kale))
4 cups vegetable broth
2 cups black beans (cooked)
1/2 teaspoon thyme leaves (dried)
1 bay leaf
1 lime (freshly squeezed)
sea salt (to taste)
black pepper (freshly ground to taste)


1. Heat oil in a soup pot over medium-high heat.
2. Saute the onion, garlic, ginger, and jalapeno pepper, stirring occasionally until vegetables are soft.
3. Stir in allspice, sweet potato and carrots.
4. Add greens and stir until they are wilted, about 2-3 minutes.
5. Add broth and bring to boil, and then add thyme and bay leaf. Reduce heat to low, cover and simmer until vegetables are cooked.
6. Add black beans when veggies are almost soft.
7. Squeeze in lime juice and season with sea salt and pepper. Serve hot in a bowl.

And… enjoy!

Photo Credit: Sacha Gingras-Fox

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