Black Bean Soup

Black Bean Soup


We’ve been on a bit of a diet journey these past two weeks as we endeavor to keep Jacob off prednisone during this allergy season. We started on the Whole30 about ten days ago and saw an almost immediate impact. We were able to cut down some of his medication and we also saw his symptoms — watery eyes, runny nose, swelling, and cough — lessen. But there were a couple of symptoms – like a rash he generally develops – that weren’t abating.

So when we visited our doctor a few days into the program, we were sure to ask about dietary adjustments. It was then that I was reminded that both Jacob and I do not do well on nuts. In fact, Jacob is allergic to a number of different types of nuts. I have been on this health journey for quite some time and am just a few months away from finishing my health coaching certificate and yet, somehow, I overlooked the fact that my son and I weren’t going to do well on a diet that used nuts so much! We immediately made some changes.

We gave up on the nuts – and our kids’ favorite Larabars – in favor of adding back beans to our diet. We also brought in certified gluten free oats so Jacob would have some options for breakfast (he can’t stand eggs). With these changes we seem to be doing okay. Jacob’s symptoms have stabilized into a certain zone we are comfortable with for now. We’ll just have to see if staying consistent with the diet for a week or so will make a difference.

Bringing beans back to the table was major for Jacob because one of his favorite meals is black bean soup. The rest of our family enjoys this one, too, so I made a batch for lunch today. Here’s the recipe!

Black Bean Soup
Serves 8
A black bean soup made with onions, peppers, herbs, spices and avocado.
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
  1. 2 Tbl olive oil
  2. 1 pinch, crushed red pepper
  3. 1 large green bell pepper, diced
  4. 1 large red bell pepper, diced
  5. 3 poblano peppers, diced
  6. 1 large yellow onion, diced
  7. Salt & Pepper, to taste
  8. 1 Tbl ground cumin
  9. 8 oz. tomato sauce
  10. 4 14.5 oz cans black beans, rinsed
  11. 6 cups chicken stock
  12. Juice from 1-2 limes
  13. 2 Tbl chopped cilantro
  14. 1 Avocado, diced
  1. In a large, heavy bottomed pot heat the olive oil and crushed red pepper flakes.
  2. When hot, add all the diced veggies. Saute for 3-5 minutes until softened and onions are slightly translucent.
  3. Add some salt and pepper and the cumin. Stir to combine.
  4. Add tomato sauce, rinsed beans and chicken stock. Stir to combine. Bring to a simmer and let simmer for 15 minutes.
  5. Add the lime juice, cilantro and avocado and stir and then remove from the heat.
  6. In batches, process the soup in a large food processor until smooth.
  7. Return to the pot and check for seasonings. Add salt, pepper, cumin and/or lime juice, to taste.
  1. You can add more avocado if you want a creamier soup.
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