Black Bean Soup with Avocado

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.

Preparation time: 10 minutes
Cooking time: 20 minutes

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
are tender.
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, rinsed and drained

2½ cups (625 mL) chicken or vegetable stock

½ tsp (2.5 mL) granulated sugar

¾ tsp (4 mL) cumin

¼ cup (60 mL) chopped cilantro or parsley for garnish

¼ cup (60 mL) diced avocado and 3 % sour cream (optional) for garnish

Rose’s Tip: This is a great soup to freeze. Place in large Ziploc bags and freeze for up to 2 months. If it’s slightly watery when cooking, simmer without a lid and it will thicken. Make ahead: Make the soup up to 2 days in advance. Add more stock when reheating.

Health tip: Cumin has a long history of being used as a treatment for indigestion and diarrhea. It stimulates the liver to secrete more bile, which helps in the breakdown of fats and absorption of nutrients, leading to better digestion.

Nutritional Information per Serving – Makes 4 servings.
Calories 140
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