Meatless Monday: Black Bean Soup

According to my calculations, there may be as many as 6 gazillion recipes for black bean soup floating around the universe.

I’ve tried several of them.

You may have a favorite already.

This one is like a soupy version of my Black Bean Chili recipe, which works well for me as I’m partial to the chili.

You can cook the soup on the stovetop, or in the slow cooker. Either way it’s easy.

If you are pressed for time, you can simply combine all the ingredients in the cooker, turn it on and walk away. For better flavor, though, take a few minute to cook the onions, spices and tomato paste together before you add them.

This Black Bean Soup can be made ahead and refrigerated for several days before serving, or frozen for up to two months.

Try it with some whole wheat Honey Corn Bread on the side.

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Black Bean Soup

Prep Time

20 mins

Cook Time

40 mins

Total Time

1 hr

 

Servings: 6 servings

Author: Mary Gillespie

Ingredients

• 1 tablespoon / 15 ml olive oil
• 2 medium onions finely chopped (about 2 cups / 500 ml)
• 4-5 cloves garlic minced
• 1 tablespoon / 15 ml chili powder
• 1 tablespoon / 15 ml cumin
• 1-1/2 teaspoons / 7.5 ml coriander optional
• 1/2 teaspoon / 2.5 ml salt
• 1 small can 5.5 oz / 156 ml tomato paste (about 1/2 cup / 125 ml)
• 4 cups cooked black beans or two 19 oz / 540 ml cans
• 4 cups / 1 liter vegetable stock
• 1 cup / 250 ml salsa
• 1 tablespoon / 15 ml oregano
• 1/2 teaspoon / 2.5 ml salt
• 1/4 teaspoon / 1.25 ml pepper
• 1 tablespoon / 15 ml lime juice

Instructions

1. Heat a frying pan over medium heat. Add oil and stir to coat pan. Add onions and cook 2-3 minutes until onions are soft. Do not let onions brown. If they start to brown, turn down the heat. Add garlic and 1/2 teaspoon / 2.5 ml salt and cook for 1-2 minutes more.
2. Add chili powder, cumin and coriander and stir to coat vegetables. Cook, stirring frequently to prevent spices from burning, for 1-2 minutes. Add tomato paste and stir to combine thoroughly. Cook for another minute.
3. Add beans, vegetable stock, salsa, oregano, 1/2 teaspoon / 2.5 ml salt and pepper. Bring soup to a simmer on stovetop at medium-high heat, then reduce heat to medium-low. Cover and simmer for 30 - 40 minutes, or until soup has started to thicken.
4. Crush some of the beans with the back of a spoon or a potato ricer. Stir in lime juice and serve.

Slow cooker version:

1. After cooking the onions, garlic, spices and tomato paste, add all ingredients except lime juice to a 4.5 quart slow cooker and cook on high for 2-1/2 to 3 hours, or low for 5-6 hours.
2. You can omit the step of cooking the onions, spices and paste and simply add all ingredients (except lime juice) to the slow cooker.