Black Bean Soup and Salsa Recipe

By wlr Nutritionist Rosie Bourne

A great recipe for those who love a bit of spice! This amazingly seasoned low calorie soup has a real kick, but can be made milder with less chilli powder! Serve up with some fresh bread or a side salad if you’ve got the calories spare.

  • Recipe makes: 4 servings
  • Prep time:
    5 mins
  • Cook time: 15 mins
  • Calories: 210
    per serving

Ingredients

  • 1 Tbsp/15ml Oil, Olive, Average
  • 1 Clove/3g Garlic, Raw, Average
  • 2 Med/360g Onions, Red, Raw, Average
  • 2 Tsps/10g Cumin, Ground, Average
  • ½ Tsp/2g Chilli Powder, Average
  • 2 Cans/800g Beans, Black, Canned, Epicure
  • 1 Cube/7g Stock Cubes, Vegetable, Average
  • 2 Medium/246g Tomatoes, Fresh, Raw, Average
  • 25g Coriander, Leaves, Fresh, Average

Method

This soup is tasty, easy and takes less than 20 minutes to make. Use parsley instead of coriander if you don't like/can't get fresh coriander.

Method:

Finely chop the onions and crush the garlic.

Gently fry one of the onions in the oil until translucent. Add the garlic, stir fry with the onion for a minute, then stir in the cumin and chilli powder.

Add one of the cans of beans to the pan (including liquid), then fill the can with water and add that to the pan. Stir and bring to a simmer.

Remove the pan from the heat and blend the contents with a hand blender, or transfer to a blender.

Add the second can of beans to the blended mixture in the pan, and bring to a simmer. Season to taste with salt and pepper.

In the meantime, chop the tomato and coriander and mix with the remaining chopped onion to make the salsa.

Serve the soup in bowls with a little mound of salsa in the middle of each.

This soup freezes well in individual portions.

Nutrition information per serving
Calories (kcal)210
Carbohydrate (g)24.0
Fat (g)6.1
Protein (g)10.8
Fibre (g)12.6
Alcohol (g)0.0
Fruit & Veg4.8

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