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Black Bean Soup

Rich and filling black bean soup the whole family will love.


Fibre and protein-rich black beans with vegetables and seasonings that make this simple vegan soup an instant family favourite.


When I make this soup, I make a huge batch so there is some left to freeze afterwards. You might doubt a simple black been soup would be so sought after, but the combination of flavours, texture, and shear satisfaction after enjoying a bowl will have the family clamouring for second helpings.


By using Souper Cubes (pictured on this page), or another air-tight, freezer-safe tray, I can keep this soup ready to go in the freezer for up to three months. This makes it perfect for meal prep or those times when all you have the energy to do is heat something up.

 

Ingredients

(Makes 6 servings)

  • 1 tablespoon extra-virgin olive oil

  • 1 tablespoon plant-based butter

  • 1 large sweet onion, chopped

  • 2 medium carrots, peeled and diced

  • 2 stalks celery, diced

  • 1 red chili pepper, deseeded and chopped

  • 4 cloves garlic, minced

  • 2 teaspoons ground cumin

  • 1 teaspoon dried coriander

  • 1 teaspoon dried oregano

  • 1 teaspoon sea salt

  • 1/2 teaspoon dried parsley

  • 1/4 cup fresh cilantro, chopped

  • 1/4 teaspoon ground black pepper

  • 1 can (796ml) low-salt diced tomatoes, drained

  • 3 cans (540ml ea.) low-sodium black beans, drained and rinsed

  • 5 cups vegetable stock

  • juice of 1 lime

  • 1 lime, cut into wedges for serving (optional)

 

Directions

In a Dutch oven, or large soup pot over medium-high heat, add the extra-virgin olive oil and butter. Once the butter is sizzling, add the onion, carrot, celery, and chili pepper. Sauté for about 8 minutes or until the vegetables begin to soften. Add the garlic and sauté an additional minute before adding the cumin, coriander, oregano, salt, parsley, cilantro, and ground black pepper. Stir well and sauté another minute. Add the tomatoes, rinsed black beans, and vegetable stock then bring to a boil. Reduce the heat to medium, cover, and let simmer for 15 to 20 minutes.


Using an immersion blender, purée the soup until it reaches your desired consistency. I prefer there to be more whole beans, but the longer you purée the smoother it will become.


Stir in the lime juice and serve with (optional) lime wedges.

 
 

Nutritional Information Per Serving:

total calories = 219 | total fat = 5.01g | saturated fat = 0.88g | cholesterol = 0mg | sodium = 1,334.83mg | net carbohydrates = 28.36g | dietary fibre = 9.6g | sugars = 9.12g | protein = 11.32g

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