You absolutely can’t get more flavour for 100 calories per serving than this soup. I like this soup to have a creamy texture, but not be pureed, so I blend (with a hand blender or potato masher) about half of the soup, judging by eye, until it gets to the consistency I want.
You can find pure chipotle powder at the Bulk Barn in Ontario. You can also substitute canned chipotles. Use about 1/2 of a pepper and some of the adobo sauce it comes in.
Black Bean Chipotle Soup – 10 servings, 100 calories each. Prep. time 10 – 15 minutes, Cook time 40 minutes.
1 teaspoon olive oil
1 large onion, diced
3 stalks celery, sliced
3 carrots, peeled and sliced
2 medium sweet potatoes, peeled and cut into chunks
4 cloves garlic, diced
1/2 cup red quinoa
1 can black beans
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon oregano
1/4 to 1 teaspoon pure chipotle powder (available at Bulk Barn in Ontario)
2 chicken or vegetable flavour bouillon cubes
1 bay leaf
1 teaspoon pure cocoa powder, optional, but adds a great complexity of flavour
1/2 of a 796 ml can of diced tomatoes (or half a bottle of leftover Clamato, if you have it)
5 cups water
Salt and Pepper to taste
garnishes: squeeze of lime juice, chopped cilantro, sour cream if desired
Heat olive oil in a soup pot on medium heat.
Saute onions, celery and carrots for about 5 minutes, until they “sweat”.
Add sweet potatoes and garlic and continue sauteing for a few minutes.
rinse the quinoa and add to the pot.
rinse the black beans and add to the pot.
Add all the spices, the bouillon cubes, tomatoes and water.
Bring to the boil, and then lower the heat to a simmer and continue simmering for 30 minutes.
Remove bay leaf.
Allow to cool for 15 minutes or so, then use an immersion blender or potato masher to mash up roughly half of the bean and vegetable mixture to achieve a creamy texture, but with lots of whole beans and vegetables in it. If a lot of water has evaporated, just add a bit more to get a soup-like consistency.
Add salt and pepper to taste.
Garnish with lime juice, chopped cilantro and sour cream if you wish.
Serve with love on a cold day and watch the smiles!