This satisfying black bean soup is flavourful, hearty, and gloriously simple. It’s bursting with satiating microbiome-fueling fiber and delivers impressive doses of protein, iron, vitamin A and vitamin C .
Serve with avocado, a squeeze of fresh lime, a bit of cilantro, and a side of tortilla chips. A generous sprinkling of corn isn’t optional, according to my kids.
Enjoy straight up, build a grains and beans bowl, or load up a whole wheat tortilla (try rice, beans, fresh tomato salsa and guacamole).
- 2 tablespoons extra virgin olive oil
- 2 medium yellow onions
- 2 medium carrots
- 1 bell pepper (we love red)
- 6 garlic cloves
- 6 teaspoons ground cumin
- 4 cans (15 ounces each) black beans
- 4 cups (32 ounces) vegetable broth (reduced sodium – we love Better than Bouilon)
- 2-4 tablespoons fresh lime juice (some for cooking and some to garnish)
- Salt and pepper to taste
- Heat: If you like it hot, add a splash of hot sauce or red pepper flakes.
Toppings: Corn! Avocado! Cilantro! More fresh lime! Any combination of these flavour boosts really livens things up.
Note: This super simple recipe used canned beans. Dried beans also work wonderfully but require a bit of planning to allow for pre-soaking and cooking.
- Chop: Dice the onion; chop the bell pepper and carrot; mince garlic if needed.
- Prep beans: If using canned, simply rinse and drain. If using dried, soak first overnight (or quick soak in boiling water 1 hr) then bring to a boil and simmer for one hour. They can cross the finish line with the rest of the soup.
- Heat the olive oil over medium heat in your favourite soup pot for 1-2 minutes. Add the onions, carrots and bell pepper along with a touch of salt. Cook, stirring occasionally, for ~10 to 15 minutes until everything softens.
- Stir in the garlic, cumin and red pepper flakes and cook until fragrant, about 30 seconds. Add beans and broth and turn up heat to simmer over medium-high heat. Cook, reducing heat to a simmer and maintain for about 30 minutes, until beans are tender (or longer if you used dried beans).
- Blend until smooth, either using immersion (hand) or by cooling first, then transferring to a blender.
- Pour the soup back into the pot. Add a bit of fresh lime juice (about 2 Tbsp) saving more for individual portions. Add salt and pepper to taste.
- Serve! Set out small side dishes with a variety of toppings and let each guest create their own masterpiece!
Per 1 cup (kid size or mini starter size – you will probably want more!)
Nutritional data should only be viewed as rough estimates. % Daily Values vary with age, weight, and other factors.
This recipe was adapted from Cookie and Kate. Check her out for more plant-based deliciousness!.