Spicy Black Bean Soup

I love a good soup, especially in the cold weather season which (regrettably) we are fully in. I also love recipes that don’t require a million ingredients.

When I open up a cook book and see a full page of ingredients, even I get put off, and I have professional culinary training so imagine a kitchen newbie. Seeing a pull page list of items is enough to scare off  anybody, and my goal is to inspire and make accessible rather than intimidate.

This recipe has 7 ingredients. Love it.

The Inspiration

I don’t remember the exact story of how this recipe came to be but I believe that I was trying to replicate a soup that I ordered regularly from a local Montreal restaurant. It was a white bean soup with a tomato base flavoured with herbs and a ton of garlic. The only problem was that at the time of attempting this recreation, I only had black beans on hand so the white bean soup became a black bean soup.

I generally prefer my food spicy than not so I added some Chili flakes for heat and Paprika for smokiness.  I then continued to stray further from the inspiration recipe changing the herbs from rosemary to thyme and oregano which I felt matched better with the black beans.

In the end, though my soup was completely different from the soup I had intended to make, it was delicious nonetheless and has become one of my fail safe go-to recipes. That kind of culinary jazz is exactly what coking is all about. You take an inspiration, play around with it and wind up with something new, different and possibly amazing.

Another bonus to this recipe is that it cooks very quickly. Some soups need a lot of time for the flavours to meld but this soup is ready in 30 minutes.

Nutritional Benefits

In addition to containing good amounts of  vitamins and minerals including Folate (Vitamin B9), Thiamine, Iron, Magnesium and Manganese, black beans also serve as good sources of both protein and fiber, containing 15 grams of each per 1 cup serving.

With its tomato base, and added water counting for the liquid component, this recipe is also vegan!

Here’s what you’ll need to make this quick and easy soup:


  • 1 large onion
  • 4 cloves of garlic
  • 19 oz can of black beans, drained and rinsed
  • 1 jar of Passata (Italian strained tomatoes)
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tbsp paprika
  • 1/2 tsp Chili flakes *optional
  • Any kind of oil for the pan


  1. On your stove top, place a medium sized sauce pot on medium-high heat. While the pot is heating peel and chop your onion to a medium sized dice. Once the pan is sufficiently warm, add the oil. Let the oil heat up (very important to always allow your pot to heat first before adding the oil), then add in your onion and season with a little salt to help release the onion’s moisture. You want the onions to soften but not brown dramatically.9775EE3E-11D1-4EBF-9EA6-73E1E1CC985C
  2. As the onions continue to cook, peel and finely chop your garlic. Once the onions become translucent and slightly golden, add the garlic and the Chili flakes and stir for a few seconds over the heat until fragrant.5D124832-D13E-42A4-BF53-456C9FBBC703
  3. Add your beans and Passata and stir everything around. Fill up the empty Passata jar with water and shake it around to get every last bit of the strained tomatoes from the jar and it to your pot.
  4. Next add your spices and stir. 77CF1B59-20E2-4F15-B75F-B587779956A5
  5. Increase the heat to high to bring the pot to a boil. Once boiling, cover the pot, reduce the heat to low and let it simmer for 30 min.
  6. Once it’s finished season again with salt and pepper to taste.
  7. Option: for a thicker soup, I recommend pureeing half the soup. Ladel half of the contents into a blended and pulse until you get a chunky puree. Then simply return the pureed portions to the rest of the soup. EE0036B4-593C-4140-903D-668F8F97B85E

I usually turn to this soup when I need to kick start a diet or when I’m craving something nourishing and satisfying that’s not too heavy.

Personally, I enjoy a bowl of this with a little crumbled creamy feta on top and a good piece of toast that I rub with a clove of garlic, then smother in butter.

Don’t forget you can watch the How To Video on my IGTV

I hope you enjoy!

Happy Cooking!


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