Here's a healthy hearty vegetarian winter soup that's ready in under 30 minutes.
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: American
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Dietary Requirements: Dairy-Free, Egg-Free, Gluten Free, Nut-Free, Pescatarian, Pregnancy-Safe, vegan, Vegetarian


  • Medium Saucepan


  • 1.5 tsp extra-virgin olive oil
  • 1/2 brown onion diced
  • 1/2 carrot diced
  • 1 stalk celery diced
  • 1/2 zucchini diced
  • 1/2 red capsicum deseeded and diced
  • 1.5 garlic minced
  • 1/2 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1 tbsp tomato paste
  • 1/2 cup black beans canned, drained and rinsed
  • 1 cup vegetable stock
  • salt & pepper to taste

Ingredients for Serving

  • 1.5 tbsp fresh coriander roughly chopped
  • 1/4 avocado diced


  • Heat a medium saucepan over medium-high heat.
  • Add in the olive oil, onion, carrot, and celery. Cook for 5 minutes, or until veggies soften. Then add in the zucchini, capsicum, garlic, cumin and paprika and continue to cook for 1-2 minutes, or until fragrant.
  • Add the tomato paste and stir through the veggies for 1 minute, before adding the black beans, the vegetable stock and salt and pepper (to taste) and stir it all through.
  • If you'd like to thin out the soup you can add a dash of water to achieve your desired soup consistency.
  • Bring the soup to the boil, before reducing the heat to a simmer for at least 10 minutes, so the flavours can develop.
  • When the soup looks ready, plate up by spooning a serve into a bowl and topping each bowl with avocado pieces and fresh coriander.


If you’re not actively trying to lose weight you might like to serve this soup up with a slice of fresh sourdough and butter.
Nutrition Facts
Smoky Black Bean Soup
Amount Per Serving
Calories 403.9 Calories from Fat 182
% Daily Value*
Fat 20.2g31%
Saturated Fat 3.9g24%
Carbohydrates 29.5g10%
Fiber 19.8g83%
Sugar 20.6g23%
Protein 15.2g30%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by I Quit Sugar

In May 2018 Sarah Wilson appointed 28 By Sam Wood as the sole custodian of all the IQS recipes that were freely available on the I Quit Sugar blog. At 28 we are committed to the cause of reducing processed sugar in our diets, so we have pledged that all freely available recipes remain free and available to the public. You can find them all at