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Quick & Simple Black Bean Soup

If you feel that you don’t have time for home-cooked meals, you’re not alone. Cooking meals from scratch? Who’s got time for that? I’ll tell you who. You do! All it takes is a little preparation and a solid meal plan. Does posting season have you feeling stressed for time? Cook in advance and freeze portions for an easy go-to-meal during the week. Meatballs, soups, stews, chili and casseroles freeze nicely.

Avoid the microwave if you can and reheat meals in the oven or on the stove. Your food will retain more vital nutrients and flavour! Cook a large pot of rice or quinoa and keep it in the fridge, ready to go. Then all you have to do is add some vegetables and chicken or beef for a quick stir-fry meal. Lasagna is one of my favourite meals that can be prepared a day in advance. Just cover with foil and place in the fridge until you’re ready. Need some recipes? Here is one for these this weekend!

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Quick & Simple Black Bean Soup

  • Author: Karen Stoyles

Description

If you feel that you don’t have time for home-cooked meals, you’re not alone. Cooking meals from scratch? Who’s got time for that? I’ll tell you who. You do! All it takes is a little preparation and a solid meal plan. Does posting season have you feeling stressed for time? Cook in advance and freeze portions for an easy go-to-meal during the week. Meatballs, soups, stews, chili and casseroles freeze nicely.

Avoid the microwave if you can and reheat meals in the oven or on the stove. Your food will retain more vital nutrients and flavour! Cook a large pot of rice or quinoa and keep it in the fridge, ready to go. Then all you have to do is add some vegetables and chicken or beef for a quick stir-fry meal. Lasagna is one of my favourite meals that can be prepared a day in advance. Just cover with foil and place in the fridge until you’re ready. Need some recipes? Here is one for this weekend!


Ingredients

Scale
  • 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
  • 1/2 lime, juice of
  • 1/4 cup of fresh cilantro (optional)

Instructions

  1. In a medium – large pot, combine the broth, garlic, onion and red pepper. Bring to a boil.
  2. Add the black beans, cumin and coriander. Stir.
  3. Cover and simmer for 20 to 25 minutes.
  4. Puree in a blender (you may have to do this in small bathes). Use a glass blender, or one that can withstand heat.
  5. Return soup to the pot and bring to a boil.
  6. Add the juice from 1/2 lime. Garnish with 1 tbsp of minced cilantro if desired.
  7. Serve with a baguette or/and salad.

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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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