One Pot Chipotle Black Bean Soup

Name: One Pot Chipotle Black Bean Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: Canned Black Beans; Red Bell Pepper; Yellow Onion; Garlic Cloves; Vegetable Stock; Tomato Paste; Extra-Virgin Olive Oil; Chili Powder; Kosher Salt; Cumin; Black Pepper

One Pot Chipotle Black Bean Soup

One Pot Chipotle Black Bean Soup

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.

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Serves

4

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.

Vegan

One Pan

Ingredients

2 cans

Canned Black Beans

2

Red Bell Pepper

diced

1

Yellow Onion

diced

4

Garlic Cloves

minced

2 cups

Vegetable Stock

2 Tbsp

Tomato Paste

1 Tbsp

Extra-Virgin Olive Oil

2 tsp

Chili Powder

1/4 tsp

Kosher Salt

2 tsp

Cumin

1/2 tsp

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.

This Month on Instagram