Tuesday, August 11, 2020
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Bringing Balance: Black Bean Soup

bringing balance

One of our favourite “pre-kid” memories is our low-budget trip to Costa Rica. We backpacked, took the rickety bus through the mountains, rode horses with a friendly rastafarian guide named “Mr. Joseph” to a hidden waterfall, and drank cold beer on the beach. We also ate a whole lot of “Sopa Negro” or Black Bean Soup. Here’s my best attempt at re-creating that lovely latin flavour.


1 tbsp olive oil
1 yellow onion, chopped
4 cloves garlic, chopped
1 tbsp chilli powder
2 tsp cumin
1/2 tsp sea salt
1/4 tsp black pepper
1/4 tsp smoked paprika
2 cans (or 3 c. cooked) black beans, rinsed 1-796ml can diced tomatoes
2 c. low-sodium veggie broth
2 tsp. zest and juice of one lime
1/2 c. packed cilantro, chopped

To prepare:
In a large soup pot, heat olive oil over medium heat. Saute garlic and onions until softened, then stir in chili, cumin, salt, pepper and paprika. Add beans, diced tomatoes and broth and bring to a boil. Reduce heat to a simmer and stir in lime zest and juice and chopped cilantro. Let simmer about 10 minutes, then remove from heat and puree with an immersion blender or in batches in a stand blender until almost smooth. If you like a chunkier soup, reserve 2 c. of the soup before blending, then add back to the pot once you’ve blended the rest.

Serve topped with a spoonful of plain greek yoghurt & chopped avocado and a side of organic tortilla chips.

Makes 6 cups.

Wendy McCallum, LLB, RHN, is passionate about providing busy parents with the tools & support they need to feed their families wholesome food, so everyone can play, learn, and feel better!  She is a mother of two terrific nine-year old kids. For information and recipe ideas, visit her website or pick-up her cookbook