I find these winter days call for a thick, comforting soup. This Black Bean Soup is the answer. It’s a vegetarian meal that’s easy and quick to make.
The soup has its roots in Latin America and the Caribbean, where it is made with dried black beans. I’ve shortened the time by using canned black beans while the addition of spices produces a traditional flavor.
Helpful hints
Look for diced or sliced onion, carrots and celery in produce section to save prep time.
A quick way to chop or snip chives is to cut them with a scissors.
The soup can be pureed in two batches if your food processor or blender is small.
Countdown
Prepare all ingredients except the avocado.
When ready to serve prepare the avocado and serve with the soup.
Shopping list
To buy: 1 package peeled carrots,1 package celery, 1 bottle ground cumin, 1 bottle ground coriander, 2 cans low-sodium black beans, 1 carton unsalted vegetable broth, 1 carton light sour cream, 1 bunch chives, 1 small avocado and 1 whole wheat baguette.
Staples: Olive oil, onion, garlic, salt and black peppercorns.
Black Bean Soup
- 1 tablespoon olive oil
- 1 cup diced onion
1/2
- cup diced carrots
1/2
- cup diced celery
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander,
- 4 garlic cloves, crushed
- 2 cups reduced-sodium canned rinsed and drained black beans,
- 2 cups unsalted vegetable broth
- Salt and freshly ground black pepper
- 2 tablespoons reduced-fat sour cream
- 2 tablespoons chopped or snipped chives
- 1 small avocado, skin and seed removed and sliced
- 2 slices whole wheat baguette
Heat olive oil in a large saucepan. Add the onion, carrots, celery, ground cumin, ground coriander and garlic. Saute 3 to 4 minutes. Add the drained beans and broth. Bring to a simmer and gently cook for 20 minutes. Remove to a food processor or blender and puree. Add salt and pepper to taste. Spoon soup into 2 large soup bowls. Add the avocado slices to the bowls Spoon one tablespoon of sour cream in the center of each bowl. Top the cream with the chives. Serve with baguette.
Yield 2 servings
Per serving: 574 calories (33 percent from fat), 21.1 g fat (4.0 g saturated, 11.1 g monounsaturated), 6 mg cholesterol, 22.8 g protein, 80.5 g carbohydrates, 10.0 g fiber, 519 mg sodium.
