The Core Diet Blog

The following content was provided by Registered Dietitian, Jaime Windrow.

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!"

  • 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)

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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