• 1 heaping cup diced onion (160 g, approx. 1 small or 1/2 a large)
  • 1 heaping cup peeled and diced carrot (160 g, approx. 2 medium)
  • 1 diced green pepper
  • 1 cup chopped celery (150 g, approx. 3 ribs)
  • 1/2 a jalapeno, de-seeded and minced (or a whole one for extra spiciness)
  • 3 cloves garlic, minced
  • 2 tsp each cumin, oregano and chili powder
  • 3-4 cups vegetable broth (start with 3 cups, add a bit if it seems to thick)
  • 1 cup (250 mL) tomato sauce (any plain tomato pasta sauce works)
  • 1 19 oz can black beans, drained and rinsed (330 g, about 2 cups cooked)
  • 1/2 cup finely chopped cilantro
  • salt and pepper, to taste
  • squeeze of fresh lime juice


  1. Add the onion, carrot, celery, garlic and bell pepper to a soup pot with a bit of the vegetable broth and cook for 5-10 minutes until starting to soften.
  2. Stir in the spices and cook for a few more minutes.
  3. Add the broth, tomato sauce and black beans and simmer lightly until the carrots are tender, about 15 minutes.
  4. Scoop half of the soup into a blender and puree until very smooth.
  5. Pour it back into the pot and stir in the cilantro. Season with salt and pepper and add a squeeze of fresh lime juice, if desired.


  • Sub 2-3 chili peppers in adobo sauce for the jalapeno for more of a chipotle flavour.
  • Start with 3 cups of vegetable broth and add a bit more if it seems to thick, it just depends on the exact amount of veggies you use and how thick you want your soup. 

credit: runningonrealfood.com

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