Black bean soup
Black bean soup is one of my favourite things to eat in the winter – with a bit of fiery hot sauce, this quick lunch is cheap and warming. In terms of its healthy quotient, black beans are good for providing the body and brain with energy. I also love to put half an avocado on top of my soup at the end, which are full of omega 3 fatty acids and good for heart health. However, both black beans and avocadoes are also high in calories, so although this soup is delicious and healthy, it’s not necessarily great if you’re trying to lose weight.
Ingredients (serves two if you have a couple of slices of toast or one if you’re feeling hungry)
- Half an onion
- One small carrot
- One stick celery
- One teaspoon ground coriander
- One teaspoon ground cumin
- One teaspoon green seasoning (this is available from Caribbean supermarkets, or you could just add a pinch of thyme, coriander leaves and chives)
- A mug of water or vegetable stock
- One 400ml can black beans (drained)
- Hot sauce to taste
- Salt and pepper to taste
- Half an avocado
Step one: Roughly chop the vegetables and fry with a little bit of oil (I use a spray nozzle to just coat the base) until the onions are soft
Step two: Add the coriander, cumin and green seasoning (or herbs) and fry for another minute or so before adding the stock or water. A mug of water should be about right – if it is too thick, you can always add more water later on, but it’s hard to come back from adding too much!
Step three: Add the beans and use a blender to create a smooth soup. Taste and add salt, pepper and hot sauce to taste.
Step four: Chop up the avocado and add on top, along with some sprigs of fresh coriander if you have some around. Sadly I didn’t this time, but they definitely add something if you do have some!
And that’s it! All in all this meal takes around 15 minutes to prepare. If you fancy making it a bit meatier (literally), some chopped chorizo goes really well with this soup – just fry separately and add along with the avocado at the end.