Black Bean Soup
This hearty soup is delicious served with crunchy corn chips or over a bed of quinoa or brown rice. Canada’s Food Guide recommends choosing protein foods from plants most often for our health and that of our planet. Blenderizing all or even half of this soup can change it to a creamier texture if desired.
Yield
12 child size portions
Preparation Time
15 minutes
Cooking Time
Common Allergens
soy, milk (if using garnishes)
Equipment List
Knife
Cutting board
Stove
Medium pot
Grater
Ladle
Ingredients
1 tbsp
olive oil
1
small onion, diced
2
cloves garlic, minced
1 can (540mL)
black beans, drained
1
large tomato, chopped
1 Tbsp
soy sauce
1 Tbsp
ground cumin
1
carrot, grated
Instructions
- Heat oil in pot on medium low heat then add onion. Sauté for 5-10 minutes until tender then add garlic and cook 1 minute more, stirring well. Add black beans, tomato, soy sauce, cumin and 2 cups water.
- Bring to a boil then reduce heat to simmer for approximately 10 minutes. Add grated carrot. Serve immediately with corn chips or over quinoa or brown rice with a side of veggies.
Optional garnishes: chopped cilantro, plain yogurt, grated cheese, hot sauce
Source: Nicole Fetterly, RD
Black Bean Soup