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Fast and delicious; 30 Minute Black Bean and Tomato Soup is a perfect weeknight dinner fix!  Loaded with flavour and protein, this soup is a great crowd-pleasing, comforting colder weather recipe! 

There was a time when I didn’t like black beans.  Well, not so much as ‘didn’t like.’  It was more along the lines of, “Ew!  Black beans!?  I’m not eating that!”  You wouldn’t know it now, but I used to be a very picky eater, and not just as a child, but well into my adult years.

If I thought something looked kinda funny, or had a weird name, it was not going anywhere near my lips.  I still feel that way about a lot of foods, but slowly, I’m overcoming my fear of differently named/looking food.

I’m glad I got past my distaste for black beans.  After meeting the vegetarian, black beans became such an integral part of our diet.  To be completely honest with you, there’s not many weeks that go by where a can of black beans is not present in a recipe or as a salad topping.

We will add black beans to burritos, soups, stews, chilies, salads, rice dishes, casseroles, etc.  And, since we all love black beans and tomatoes, why not combine the two into a wonderful soup?

In a perfect world, I would much prefer to cook dried black beans rather than use the canned variety, but to be honest, the canned version is perfectly fine.  For this particular recipe, I had a whole lot of cooked black beans on hand, and that’s what I used.  But, you can certainly go ahead and use your favourite canned black beans if you don’t have the time to cook your own.

The same goes for the canned tomatoes, really.  If you prefer, you can roast your own tomatoes instead of using the canned fire-roasted type.  This soup is very forgiving and can be adjusted to accommodate your tastes.  

Just do me one favour – serve this soup with your favourite brand of tortilla chips.  Seriously, this soup is delicious just the way it is, but it’s a great soup for dipping as well!

If you experiment with other toppings, please drop me a message in the comments section below and let me in on your garnishing/topping secrets.  Diced red onion, perhaps?  Freshly chopped tomatoes?  A few thinly sliced chilies?  

30 Minute Black Bean and Tomato Soup
Serves 8
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
346 calories
48 g
13 g
10 g
18 g
3 g
301 g
834 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
301g
Servings
8
Amount Per Serving
Calories 346
Calories from Fat 89
% Daily Value *
Total Fat 10g
16%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 13mg
4%
Sodium 834mg
35%
Total Carbohydrates 48g
16%
Dietary Fiber 17g
67%
Sugars 2g
Protein 18g
Vitamin A
7%
Vitamin C
12%
Calcium
14%
Iron
24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 8 cups black beans, cooked (drained and rinsed if using canned beans)
  2. 2 cans fire roasted tomatoes (15 ounce cans)
  3. 2 tablespoons olive oil
  4. 1 large onion, finely chopped
  5. 3 cloves garlic, finely minced
  6. 1 tablespoon ground cumin
  7. 1 vegetable bouillon cube
  8. 1 cup water
  9. 1 teaspoon dried red chili flakes
  10. 1 tablespoon vegetarian Worcestershire sauce
  11. 1 teaspoon salt
  12. 1/2 cup light sour cream for garnish (optional)
  13. 1/2 cup green onions, thinly sliced for garnish (optional)
  14. 1/2 cup white cheddar cheese, grated for garnish (optional)
  15. 1/2 avocado, diced for garnish (optional)
Instructions
  1. In a large heavy-bottomed pot, over medium heat, add the olive oil and onion. Saute for 5 minutes until onion is beginning to caramelize.
  2. Add garlic and stir into the onions. Saute for 2 minutes.
  3. Add the black beans, tomatoes, cumin, bouillon cube, water, dried red chili flakes, Worcestershire sauce, and salt. Stir well to combine.
  4. Lower heat to medium-low. Place a lid on the pot and cook for 15 minutes, stirring once half way through.
  5. Remove the pot from the heat and either puree the soup using a hand-held immersion blender, or transfer the soup to a blender and puree in batches.
  6. Return the pureed soup to the burner and simmer for five more minutes.
  7. When ready to serve, top with sour cream, cheese, avocado and green onions. (Optional)
  8. Serve with your favourite tortilla chips.
Notes
  1. I saved about 1/4 cup of the cooked black beans for garnish as well. This step is completely optional, but does make for a great presentation.
beta
calories
346
fat
10g
protein
18g
carbs
48g
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Lord Byron's Kitchen http://www.lordbyronskitchen.com/

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