The Core Diet Blog

Here is our pick for February! This Core Diet recipe of the month, submitted by QT2 One-on-One triathlete Rob Gilfeather using the NEW Core Diet recipe module, is perfect for not only vegetarians, but for all those flexitarians out there! Wondering what a flexitarian is? While there is no precise definition, this term was coined to describe those who eat mostly a vegetarian dietbut occasionally eat meat or other animal proteins. They are, well… flexible vegetarians! At the Core Diet we recommend going meatless once per week - try'Meatless Mondays'with this nutrient packed Black Bean & Sweet Potato Soup!

About Rob:

One of Coach Cait's athletes, Rob lives in Massachusetts and is a triathlete, runner and snowboarder (shhh... don't tell the coach!)

About Rob's recipe:

A hearty winter soup, the sweet potatoes contrast nicely with the tang of the yogurt and the tartness of the lime. Aniseed provides a hint of licorice flavor, but can be omitted or replaced with fennel seed or 1 star anise pod (just discard the star anise before blending).

Rob's experience with the Core Diet:

"The best thing about the Core Diet are the dietitians who have a wealth of experience and knowledge that they are enthusiastic to share with others. I have consistently made measurable gains each race season. Now, with the addition of the new Core Diet site, there are no excuses for slow race times!"

Ingredients:
  • 2 Tbsp vegetable oil
  • 2 medium yellow onions, chopped
  • 3 medium cloves garlic, coarsely chopped
  • 1-1/2 tsp. ground coriander
  • 1-1/2 tsp. ground cumin
  • 1/2 tsp. aniseed (or fennel seed or 1 star anise pod as substitutes)
  • Freshly ground black pepper
  • 2 quarts low-salt chicken broth or vegetable broth
  • Four 15.5-oz. or two 29-oz. cans black beans, rinsed and drained
  • 3 medium sweet potatoes, peeled and cut into medium dice
  • Kosher or sea salt
  • Juice of 1/2 a lime
  • 1/2 cup plain yogurt (optional)
  • Thin lime slices for garnish (optional)
Directions:

Heat the oil over medium heat in a 6-quart Dutch oven. Add the onions and cook until starting to soften and brown very slightly, about 8 minutes. Add the garlic, coriander, cumin, aniseed, and 1/4 tsp. pepper and cook until fragrant, about 30 seconds. Add 1-1/2 quarts of the broth (reserve the remainder), beans, sweet potatoes, and 3/4 tsp. salt and bring to a boil over high heat. Reduce the heat and simmer, uncovered, stirring occasionally, until the sweet potatoes are tender, about 15 minutes.

Using a slotted spoon set aside 4 cups of the beans and potatoes. Puree the remaining soup in batches in a blender. Alternatively, use a handheld stick blender to puree the contents of the pot. If the soup is not thin enough, add the reserved broth and bring to a brief simmer. Return the solids to the soup along with the fresh lime juice and season to taste with salt and pepper. Serve topped with a dollop of the yogurt (if using) and garnish with a lime slice.

*You can store leftovers in the refrigerator for up to 3 days.

Nutrition Breakdown:
Makes approximately 14 cups (8 servings)
Serving size: 1.75 cups
17g Protein, 51g Carbohydrates, 6g Fat
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