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Smoky Black Bean Soup
Hearty soup, perfect for those chilly days
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Recipe - Coal Harbor
SmokyBlackBeanSoup_600x360.jpg
Smoky Black Bean Soup
0
Servings8
0
svg/info/recipe-calories Created with Sketch. Calories260
Ingredients
2 tbsp Western Family olive oil
1 large onion, diced
8 garlic cloves, minced
2 tsp each cumin seeds and coriander seeds
1 tsp oregano
2/3 cup fresh orange juice
1 19 oz can Western Family black beans, drained, rinsed, divided
1 28 oz can Western Family plum tomatoes, including juice
2 cups lower sodium vegetable broth
1-2 canned chipolte peppers 1-2 (in adobo sauce)*, minced
1 bay leaf
1/2 whole green bell pepper
1 juice of 1 lime
Directions

Heat oil in a large heavy saucepan. Add onion and garlic and sauté over medium-low heat until onion is soft, about 7 minutes. Be careful not to brown or scorch. Stir often.

Meanwhile, place coriander and cumin seeds in a small dry pan over low heat. Stir and shake seeds for about a minute until they begin to release an aroma. Sprinkle with oregano and continue to shake over low heat another minute or just until they begin to darken slightly. Transfer to a bowl of a mortar and pestle or a spice grinder and crush to a coarse powder Sprinkle over sautéed onions and stir in.

Add orange juice and deglaze pan. Cook over medium heat until juice is reduce by half.

Reserve 1 cup (250 mL) black beans and set aside. Stir in remaining beans. Add tomatoes and their juice, vegetable broth, chipotle peppers and bay leaf. Break up tomatoes with a fork.

Bring soup to a boil. Cover, reduce heat and simmer for 30 minutes to allow flavours to blend. Stir in reserved black beans, diced peppers and lime juice and heat through. Serve with sour cream, if you wish.

Beans offer a cholesterol-free, plant-based protein choice. To reduce gas when eating beans, drain and rinse canned beans thoroughly. The more beans you eat, the less you will be bothered by gas-but increase your bean intake gradually.

Nutritional Information

Makes 8 cups

per serving

Calories: 260

Carbohydrates: 42 g

Dietary Fiber: 20 g

Protein: 14.4 g

Total Fat: 4.55 g

0 minutes
Prep Time
0 minutes
Cook Time
8
Servings
svg/info/recipe-calories Created with Sketch.
260
Calories

Shop Ingredients

Makes 8 servings
2 tbsp Western Family olive oil
an image
Western Family Western Family - Organic Extra Virgin Olive Oil, 500 Millilitre
$6.99 was $7.99$1.40/100ml
1 large onion, diced
an image
Onions Onions - Yellow, Medium, 215 Gram
$0.71 avg/ea$0.33/100g
8 garlic cloves, minced
an image
Garlic Garlic - White, Bulk, 1 Each
$0.75
2 tsp each cumin seeds and coriander seeds
an image
Urban Fare Urban Fare - Ground Cumin Seed, 45 Gram
$5.29$11.76/100g
1 tsp oregano
Not Available
2/3 cup fresh orange juice
an image
Western Family Western Family - Orange Juice with Pulp, 1.54 Litre
$3.79 was $4.69$0.25/100ml
1 19 oz can Western Family black beans, drained, rinsed, divided
an image
Western Family Western Family - Black Beans, 540 Millilitre
$2.39$0.44/100ml
1 28 oz can Western Family plum tomatoes, including juice
an image
Western Family Western Family - Tomatoes - Diced, 796 Millilitre
$1.99 was $2.49$0.25/100ml
2 cups lower sodium vegetable broth
an image
Western Family Western Family - Vegetable Broth - Low Sodium, 946 Millilitre
$2.99$0.32/100ml
1-2 canned chipolte peppers 1-2 (in adobo sauce)*, minced
an image
Casa Fiesta Casa Fiesta - Chipotle Peppers in Adobo Sauce, 212 Millilitre
$4.19$1.98/100ml
1 bay leaf
Not Available
1/2 whole green bell pepper
an image
Peppers Peppers - Green Bell, 240 Gram
$1.58 avg/ea$0.66/100g
1 juice of 1 lime
an image
Limes Limes - Fruit, Fresh, 1 Each
$0.79

Nutritional Information

Makes 8 cups

per serving

Calories: 260

Carbohydrates: 42 g

Dietary Fiber: 20 g

Protein: 14.4 g

Total Fat: 4.55 g

Directions

Heat oil in a large heavy saucepan. Add onion and garlic and sauté over medium-low heat until onion is soft, about 7 minutes. Be careful not to brown or scorch. Stir often.

Meanwhile, place coriander and cumin seeds in a small dry pan over low heat. Stir and shake seeds for about a minute until they begin to release an aroma. Sprinkle with oregano and continue to shake over low heat another minute or just until they begin to darken slightly. Transfer to a bowl of a mortar and pestle or a spice grinder and crush to a coarse powder Sprinkle over sautéed onions and stir in.

Add orange juice and deglaze pan. Cook over medium heat until juice is reduce by half.

Reserve 1 cup (250 mL) black beans and set aside. Stir in remaining beans. Add tomatoes and their juice, vegetable broth, chipotle peppers and bay leaf. Break up tomatoes with a fork.

Bring soup to a boil. Cover, reduce heat and simmer for 30 minutes to allow flavours to blend. Stir in reserved black beans, diced peppers and lime juice and heat through. Serve with sour cream, if you wish.

Beans offer a cholesterol-free, plant-based protein choice. To reduce gas when eating beans, drain and rinse canned beans thoroughly. The more beans you eat, the less you will be bothered by gas-but increase your bean intake gradually.