The Galley

Make Ahead Meals – Black Bean Soup





Black Bean Soup

3 cups vegetable broth

4 cloves garlic, crushed

1 onion, diced

1 red pepper, diced

19 oz can black beans, rinsed

2 tsp cumin

1 tsp coriander

½ lime, juice of

¼ cup fresh cilantro (optional)

In a medium – large pot, combine the broth, garlic, onion and red pepper.  Bring to a boil.  Add the black beans, cumin and coriander.  Stir.  Cover and simmer for 20 to 25 minutes.  Puree in a blender (you may have to do this in small batches).  Use a glass blender, or one that can withstand heat.  Return soup to the pot and bring to a boil.  Add the juice from ½ lime.  Garnish with 1 tbsp of minced cilantro if desired.

Karen Stoyles is a Registered Holistic Nutritionist, military wife, mother and owner of Nature Prenatal.  She is a graduate of the Canadian School of Natural Nutrition, and board certified in practical holistic nutrition.  You may visit her website at for more recipes and information on her services.

Karen Stoyles, RHN




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Karen Stoyles

Karen Stoyles is a Registered Holistic Nutritionist residing just outside of Ottawa. Graduating from the Canadian School of Natural Nutrition in 2010, she and her husband welcomed their daughter that same year.  She is grateful for what she learned about the human body, how to properly nurture it with food and thrilled to share this knowledge with others.

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