Soups On

Black Bean Soup
Serves - 4

There is something very comforting about soup on a cold night. It’s very reminiscent of a Hallmark card; the only thing about this one is it may cause you to toot, nothing romantic about that. Get out the Beano and enjoy this hearty soup.

2 cups (500 mL) lower sodium chicken stock
4 cloves garlic, crushed
1 medium onion, diced
1 red pepper, diced
1 - 19 fl oz (540 mL) can black beans, drained and rinsed
1 - 19 fl oz. can diced tomatoes, drained
2 tsp. (10 mL) cumin 1 Tbsp.
1 tsp. (5 mL) coriander 2 tsp.
¼ tsp. (1 mL) red pepper flakes
2 Tbsp. (30 mL) lime juice

½ cup (125 mL) non fat yogurt, optional
¼ cup (50 mL) fresh cilantro, minced, optional

1. In a medium pot mix together the vegetable stock, water, garlic, onion and red pepper.
2. Bring to the boil. Add the black beans, diced tomatoes, cumin and coriander. Stir.
3. Bring back to the boil, cover and simmer for 20-25 minutes or until the red pepper and the onions are soft.
4. Puree the soup using that amazing kitchen toy, the emersion blender or use a blender or food processor. Don’t go crazy and puree the living heck out of it, you want some chunky bits.
5. Add the lime juice. Mix well.
6. If using - serve with 2 Tbsp.(30 mL) non fat yogurt and 1 Tbsp.(15 mL) of the minced fresh cilantro.