This creamy, rich-tasting soup is very nutritious. I like to serve it garnished with reduced-fat sour cream, diced plum tomatoes or a sprinkle of shredded cheddar cheese.
1. Spray a nonstick saucepan with cooking oil, add the vegetable oil and place over medium heat. Cook the onion, carrot and garlic, stirring occasionally, for 5 minutes or until softened.
2. Set aside ½ cup (125 mL) of the black beans. Add the remaining beans, stock, sugar and cumin to the vegetable mixture. Bring to a boil, then reduce the heat to medium-low. Cover and cook for 15 minutes or until the carrots
3. Purée the soup in a blender or food processor, working in batches if necessary. Return the purée to the saucepan. Stir in the reserved beans.
4. Ladle into individual bowls and garnish with cilantro and avocado and sour cream (if using).
2 tsp (10 mL) vegetable oil
1 cup (250 mL) chopped onion
1 cup (250 mL) chopped carrot
2 tsp (10 mL) minced fresh garlic
one 19 oz (540 mL) can black beans, drained and rinsed
2½ cups (625 mL) low-sodium
chicken or vegetable stock
½ tsp (2.5 mL) granulated sugar
¾ tsp (4 mL) cumin
¼ cup (60 mL) chopped cilantro or parsley
¼ cup (60 mL) diced avocado and reduced-fat sour cream (optional)
Makes 4 servings.
Preparation time: 10 minutes
Cooking time: 20 minutes
Make ahead: Make the soup up to 2 days in advance. Add more stock when reheating.
Nutritional Information per Serving
Carbohydrates 25 g
Fibre 7.1 g
Protein 8.2 g
Total fat 3.2 g
Saturated fat 0.2 g
Cholesterol 0 mg
Sodium 460 mg