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Black Bean Soup

Makes approx 4-6 servings

This is one of my go to recipes when I don't have a lot of time and want to make something hearty, healthy, and kid friendly. Both of my kiddos prefer their soup topped with shredded cheddar or pepper jack while my husband and I usually load it up with lots of avocado and cilantro. You really can't go wrong with any of them.


1-2 T oil

1/2 t cumin

1 t coriander

1/4 t cayenne

1 t chili powder

1 t oregano

1 large shallot

1 large carrot

1 large potato

1 stalk celery

1 large very ripe tomato diced

2-15oz cans black beans (or equivalent of dried-soaked-cooked to total around 3.5 cups)

4 cups water or stock

2T tamari

Juice of half a lime

sea salt and fresh cracked pepper to taste


Place oil and spices in a large soup pot and gently toast spices on low heat for about 5 minutes. Watch carefully and stir frequently so as to not burn them. This process also infuses the oil with the spices.

Dice all veggies to approximately 1/2 inch. Add veggies except tomatoes to pot with spices and sauté until they just barely begin to brown. Season with salt and pepper.

Add tomato and stir. Continue cooking until tomato softens a bit. About 3-5 minutes.

Add beans, water/stock, tamari, and lime juice to pot. Bring to a low boil and then turn the heat down to low. Simmer uncovered for 30 minutes.

NOTE: Before simmering, the soup will be quite watery and seem bland. Simmering uncovered will allow for evaporation and concentration of flavors. Wait until after the 30 minutes before adding any more salt.

Using an immersion blender, blend the soup until about half is pureed. I like mine with some chunks of vegetables. You can also use a blender but be sure to allow the soup to cool a bit and be very careful. You may also blend it all for a completely pureed soup.

Simmer on low for 3-5 minutes to thicken.

Ladle into bowls and top with diced avocado, cilantro, and/or shredded cheese.


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