Black Bean Soup

This is one of the easiest (and tastiest) soups you can make, never mind that it is packed with fibre, protein and slow-burning carbohydrate. Make sure to rinse your canned beans well to reduce their salt content. If you feel ambitious, use a the “Quick Soak” method for preparing the black beans.


  • 1 Tbsp olive oil
  • 1 onion, chopped
  • 3-6 garlic cloves, crushed
  • 1 Tbsp ground cumin
  • 1 Tbsp paprika
  • 1/2 tsp cayenne
  • 6-8 cups chicken stock
  • 2 tins black beans (540 mL each), rinsed
  • 1/2 cup of tomato salsa


  1. Saute onion and garlic in olive oil
  2. Add spices and cook for 30 seconds
  3. Add stock, beans and salsa
  4. Adjust seasonings according to taste
  5. Cook for 30-45 minutes
  6. Puree soup (hand blender or food processor) and serve sprinkled with cilantro, sour cream and tortilla chips

Quick Soak:

Place 2 cups rinsed, dried black beans in a large pot. Add 6 cups water. Bring to a boil; boil for 5 minutes, then turn heat off and let stand for 1 hour in water. Rinse well. The beans are ready to be cooked. For soft black beans, you will need to cook them after this for about an hour in the soup.

NUTRITIONAL INFORMATION (per 1/4 of the recipe)

Calories (kcal) 320 Protein (g) 19
Carbohydrates (g) 53 Fat (g) 5
Fibre (g) 16