Written by Hali Tsotetsi
My health journey doesn’t mean not eating foods that I love. I’ve lost 40lbs and it has been sustainable because I see it more as a journey; not restrictions.
I’m on a health journey and, this time, I am doing it differently. I’m still enjoying food but watching my portions.
One of the biggest lessons I’ve learned is that eating healthier doesn’t mean giving up the foods I love. It’s about finding balance, making thoughtful choices, and understanding that moderation is far more sustainable than restriction.
I’ve always believed that food should be something we enjoy, not something we feel guilty about.
And with fall here, a warm bowl of sweet potato and white bean soup is a comforting way to enjoy seasonal flavors.
This recipe combines tender sweet potatoes, creamy cannellini beans, spinach, and warming spices. Blending a small portion of the soup gives the broth a creamy texture without needing cream.
It’s a simple, satisfying meal made with everyday ingredients, and it’s gluten-free, nut-free, egg-free, and dairy-free when prepared with suitable ingredients.
Because enjoying a comforting meal is part of my health journey, too!
Recipe Details
Prep Time: 15 minutes
Cook Time: 30–35 minutes
Total Time: 45–50 minutes
Servings: 4 generous bowls
Estimated Calories: Approximately 300–330 per serving, without bread or toppings
Dietary: Gluten-free, nut-free, egg-free, dairy-free, vegan
Calories are estimates and vary by brand and ingredient size.
Ingredients
1 tablespoon olive oil
1 medium yellow onion, diced
2 medium carrots, diced
3 garlic cloves, minced
1 teaspoon ground cumin
½ teaspoon smoked paprika
½ teaspoon dried thyme
1 pound sweet potatoes, peeled and cut into ½-inch cubes
2 cans (15 ounces each) cannellini beans, drained and rinsed
4 cups gluten-free, low-sodium vegetable broth
2 cups fresh spinach, roughly chopped
1 tablespoon fresh lemon juice, plus more to taste
¼ teaspoon salt, plus more to taste
¼ teaspoon freshly ground black pepper
Optional garnish: chopped fresh parsley
Instructions
1. Prepare the Vegetables
Dice the onion and carrots, mince the garlic, and peel and cube the sweet potatoes. Drain and rinse the cannellini beans.
2. Soften the Onion and Carrots
Heat the olive oil in a large pot over medium heat. Add the onion and carrots and cook for 7–8 minutes, stirring occasionally, until softened.
3. Add the Garlic and Spices
Stir in the garlic, cumin, smoked paprika, and thyme. Cook for 30–60 seconds, stirring, until fragrant.
4. Add the Sweet Potatoes and Broth
Add the sweet potatoes, vegetable broth, salt, and pepper. Bring to a boil, then reduce the heat and partially cover. Simmer for 15–20 minutes, until the sweet potatoes are easily pierced with a fork.
5. Add the White Beans
Stir in the drained cannellini beans and simmer for another 5 minutes, until heated through.
6. Make It Creamy
Use an immersion blender to briefly blend a small portion of the soup directly in the pot. Leave plenty of sweet potato pieces and whole beans for texture.
7. Stir in the Spinach and Lemon
Add the spinach and simmer for about 2 minutes, until wilted. Turn off the heat and stir in the lemon juice. Taste and adjust the seasoning. Add a splash of water if you prefer a thinner soup.
8. Serve and Enjoy
Divide into four bowls and garnish with fresh parsley, if desired. Serve on its own or with gluten-free bread, counted separately from the calorie estimate.
Tips for Making the Perfect Sweet Potato and White Bean Soup
Cut the sweet potatoes evenly. Small, similarly sized cubes cook more consistently.
Blend just a little. A few short pulses give the broth body while keeping the soup chunky.
Adjust the seasoning at the end. The saltiness of broth and canned beans varies, so taste before adding extra salt.
Use suitable gluten-free ingredients. Check the broth and seasoning labels to keep the recipe gluten-free.
Make it ahead. Refrigerate in shallow, airtight containers within two hours of cooking and use within 3–4 days. Freeze individual portions for up to three months. Add a splash of water when reheating if the soup has thickened.
Why I Love This Recipe
Sweet potatoes bring natural sweetness and provide beta-carotene, which the body can convert into vitamin A. Cannellini beans add plant-based protein and fiber, while also helping create the soup’s creamy texture.
The smoked paprika and cumin add warmth, and a little lemon juice brightens the finished bowl.
It’s a comforting meal that fits the way I’m approaching my health journey: enjoying food, paying attention to portions, and making meals I look forward to eating.
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