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.

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

Recipe by Kelsey Russell-Murray

Ingredients

Time

20m

Serves

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

Red Bell Pepper

diced

Yellow Onion

diced

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

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.

Add tomato paste and seasonings and cook for another 1 minute, until fragrant.

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.

Taste, and adjust flavour as needed. Add more chili powder or cumin for smokiness, or more salt and pepper to taste.

Enjoy as a soup or pair with cooked grains, such as brown rice or quinoa. Top with optional toppings of your choice and enjoy!

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.

Optional toppings: Lime wedges, Toasted pumpkin seeds/pepitas, Tortilla chips, Sliced avocado, and Sour cream.