One Pot Chipotle Black Bean Soup
Recipe by Kelsey Russell-Murray
Ingredients
11
Time
20m
Serves
4
This one pot meal is the perfect hearty soup to serve on cold winter nights. It’s quick and easy enough to prepare that it makes a great choice for busy weeknights, and it keeps well in the fridge all week, making it a great options for lunches. This smokey black bean soup is completely plant based and packed with nutrition. Black beans, onions and garlic are high in fiber and prebiotic-rich to support our gut health. Overall, this recipe is high in fiber and low in sodium and saturated fats, making it a great option for many health conditions, including heart disease and diabetes.
One Pan
Vegan
Ingredients
2cans
Canned Black Beans
2
Red Bell Pepper
1
Yellow Onion
4
Garlic Cloves
2cups
Vegetable Stock
2Tbsp
Tomato Paste
1Tbsp
Extra-Virgin Olive Oil
2tsp
Chili Powder
1/4tsp
Kosher Salt
2tsp
Cumin
1/2tsp
Black Pepper
Instructions
1
In a large soup pot, heat 1 tbsp. oil over medium high heat. When the pot is hot, add onion and pepper. Cook, stirring occasionally, for 5 minutes, until tender. Add minced garlic and cook for another 1-2 minutes, until fragrant. Season with a pinch of salt and pepper.
2
Add tomato paste and seasonings and cook for another 1 minute, until fragrant.
3
Add black beans and their can liquid and vegetable broth to soup pot. Bring to a boil over high heat. Cover and let simmer, reducing heat to medium-low. Cook for 15-20 minutes, stirring occasionally, until slightly thickened. Season with remaining salt and pepper.
4
Taste, and adjust flavour as needed. Add more chili powder or cumin for smokiness, or more salt and pepper to taste.
5
Enjoy as a soup or pair with cooked grains, such as brown rice or quinoa. Top with optional toppings of your choice and enjoy!
6
Substitutions: Reduce the mild heat of this soup by omitting the chili powder. Substitute cooking oil of your choice. Bell peppers can easily be omitted and/or replaced with another vegetable of your choice.
7
Optional toppings: Lime wedges, Toasted pumpkin seeds/pepitas, Tortilla chips, Sliced avocado, and Sour cream.
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More Recipes by Kelsey Russell-Murray
I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.
