Black Bean Soup

by Andrea Holwegner | May 13, 2012

This soup freezes well for quick lunches!

Makes 8 servings

What you need:

1 tbsp. oil
1 large onion, diced
1 cup ham, diced (optional)
1-19 oz (540 ml) can black beans, drained and rinsed
1-19 oz (540 ml) can stewed tomatoes,blended in food processor/blender
1 cup frozen corn
¼ cup brown rice, uncooked
1 Litre (4 cups) water
1 tbsp. lime juice
2 tsp. Brown sugar
1-4 tsp. Hot pepper sauce (depending on how spicy you like it!)
½ tsp. Ground cumin
¼ tsp. Ground ginger

How you prepare:

In a large pot cook onion and ham (if you’re using the ham) in oil until tender.
Stir in the remaining ingredients and bring to a boil.
Reduce heat and simmer covered for 1 hour or until rice is tender.

Per serving:

Calories 271
Carbohydrates 44 g
Protein 16 g
Fat 5 g
Dietary Fiber 9 g

Click here for a printer-friendly PDF

Andrea Holwegner

About Andrea Holwegner

CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker

Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more

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Black Bean Soup

What you need:

How you prepare:

Per serving:

Click here for a printer-friendly PDF

Andrea Holwegner

About Andrea Holwegner

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