Brainy Bellies Organic Bean & Sweet Potato Soup

Ingredients

• 1/2 red onion, diced

• 3 garlic cloves, minced

• 1 fresh organic medium tomato, diced

• 1 lb raw dry organic beans (black, red, cannellini or your favorite)

• 16 oz bone broth or vegetable stock

• Water, plus more as needed

• 1 tbsp olive oil or avocado oil

• 1 large sweet potato, peeled and cubed

• Salt to taste (about 1 tbsp at the end)

For Serving (optional but highly recommended!)

• 1/2 to 1 cup cooked brown rice, farro, or quinoa per bowl

• 1/2 avocado, sliced

• 1 hard boiled egg per person, whole and peeled

STOVETOP INSTRUCTIONS

Step 1 - Soak beans overnight: The night before, place your beans in a large bowl and cover with plenty of water. Let soak overnight for at least 8 hours. Drain and rinse well before using. This softens the beans and makes them easier to digest.

Step 2 - Sauté the aromatics: Heat oil in a large pot over medium heat. Add the onion and sauté for 3 to 4 minutes until softened. Add the garlic and cook for another minute until fragrant.

Step 3 - Build the fresh tomato sauce base: Add the fresh organic tomato and a pinch of salt to the pot. Sauté over medium heat, stirring occasionally, until the tomatoes fully release their juices and everything comes together into a rich saucy base, about 5 to 7 minutes.

Step 4 - Add beans and broth: Add the soaked and rinsed beans to the pot and stir to coat with the tomato sauce. Pour in the bone broth or vegetable stock and enough water to fully submerge the beans. Stir everything together.

Step 5 - Simmer until beans are tender: Bring to a boil, then reduce heat to low and let simmer until the beans are completely tender, about 1 to 2 hours. Check regularly and add more water as needed so the soup does not dry out.

Step 6 - Add sweet potato: Once the beans are fully cooked, add the cubed sweet potato. Simmer over low heat until the sweet potato is completely tender, about 15 to 20 minutes.

Step 7 - Season and serve: Add salt to taste, about 1 tablespoon. Stir well and ladle into bowls.

Step 8 - Build your bowl: Add a scoop of cooked brown rice, farro, or quinoa to each bowl of soup for an extra boost of fiber. Top with fresh avocado slices and place one whole peeled hard boiled egg right in the bowl.

INSTANT POT INSTRUCTIONS

Step 1 - Soak beans overnight: The night before, place your beans in a large bowl and cover with plenty of water. Let soak overnight for at least 8 hours. Drain and rinse well before using.

Step 2 - Sauté the aromatics: Use the Sauté function on your Instant Pot. Add the oil and sauté the onion for 3 to 4 minutes until softened. Add the garlic and cook for another minute until fragrant.

Step 3 - Build the tomato base: Add the fresh organic tomato and a pinch of salt. Sauté stirring occasionally until the tomatoes release their juices and form a rich saucy base, about 5 minutes.

Step 4 - Add beans and broth: Add the soaked and rinsed beans, bone broth or vegetable stock, and enough water to fully submerge the beans. Stir everything together.

Step 5 - Pressure cook: Cancel the Sauté function. Secure the lid and set the valve to Sealing. Cook on High Pressure for 25 to 30 minutes for soaked beans.

Step 6 - Natural release: Allow the pressure to release naturally for 15 minutes then carefully switch the valve to Venting to release any remaining pressure.

Step 7 - Add sweet potato: Switch back to Sauté mode and add the cubed sweet potato. Cook for about 10 to 15 minutes until the sweet potato is completely tender.

Step 8 - Season and serve: Add salt to taste, about 1 tablespoon. Stir well and ladle into bowls. Add a scoop of cooked brown rice, farro, or quinoa, top with fresh avocado slices and place one whole peeled hard boiled egg right in the bowl.

Tips

Always choose fresh organic tomatoes and raw dry organic beans - organic means no synthetic pesticides or herbicides, keeping your child’s gut microbiome clean and healthy. Soaking the beans overnight is an important step as it softens them and makes them easier to digest. The Instant Pot is a great time saver for busy parents - it cuts the cooking time down dramatically compared to the stovetop. Adding brown rice, farro, or quinoa to your bowl significantly boosts the fiber content of the meal, feeding the good bacteria in your child’s gut microbiome. The avocado adds healthy fats that support brain development and the whole peeled hard boiled egg sitting right in the bowl adds a complete protein making this one of the most nourishing and beautiful bowls you can serve your family. This soup keeps in the fridge for up to 5 days and tastes even better the next day!