Black Bean Soup

By krystallondon

Ingredients

• 1 tbsp (15 mL) vegetable oil
• 1/2 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 minced cloves of garlic
• 1/2 tsp (2 mL) dried oregano
• 1/4 tsp (1 mL) ground cumin
• 1 pinch salt
• 1 pinch pepper
• 2 cups (500 mL) vegetable stock or sodium-reduced chicken stock
• 2 cans (each 19 oz/540 ml) black beans, drained and rinsed
• 2 tbsp (25 mL) chopped fresh coriander or green onions

Details

Servings 4

Preparation

Step 1

In large saucepan, heat oil over medium heat; fry onion, carrots, celery, garlic, oregano, cumin, salt and pepper, stirring occasionally, until softened, about 5 minutes. Add stock and 4 cups (1 L) water, scraping up any brown bits. Add beans and bring to boil; reduce heat, cover and simmer for 20 minutes.

In blender, purée half of the soup, in batches, until smooth; return to pot. Garnish with coriander.

Nutritional Info
Per each of 6 servings: about -
cal 138
pro 8 g
total fat 3 g
sat. fat 1 g
carb 21 g
fibre 8 g
chol 2 mg
sodium 554 mg
% RDI: -
calcium 5%
iron 14%
vit A 33%
vit C 7%
folate 28%