Sometimes, being full of beans is a good thing

Beans, beans, good for your heart … it’s true, actually, as among other great attributes, they also contain many phytonutrients and are high in fibre.

They really are considered a “super” food, which is not to say that they will give you super strength, the ability to turn invisible on a whim or possibly even read the minds of  any political candidate.

Black beans have been said to be around for at least 7,000 years so must be at least as wise as Yoda or have the immortality of Zeus.

High fibre is certainly great for your blood sugar, circulation, digestion and the calcium and other minerals are great for your bones, maybe not super powers, but super nonetheless.

Not only that, but are extremely versatile in cooking. They have been part of Latino cuisines for years and can be used for many different things.

They have a mild flavour on their own but are a great carrier for subtle or spicy flavours, such as in this recipe.

Similar to a French-style soup, we start with our more Latino flavour builders of onions, garlic, and chili peppers as a base to flavour our soup, along with some spices and tomatoes to round it out.

Black beans are quite inexpensive and using the canned variety certainly makes this recipe quick, but if you were wanting to use dried then I recommend cooking them separately.

To “seed” the tomatoes it is best to cut an “X” on the bottom and hold them upside down over a bowl and give a good squeeze. The seeds and excess water will then squirt out, some into your eye, some onto the wall, and hopefully the rest into the bowl or garbage.

By taking out a quarter or half of the finished soup, pureeing it and putting it back, it creates some body, but still allows you to sink your teeth into the contents.

If you’re interested in learning more about soups, I have an online soups cooking class available – please contact me to sign up.

When you finish this soup with a squeeze of lime and  top it with some of the ideas I’ve suggested, then you’re sure to say “Holy Frijoles”!

Black Bean Tomato Lime Soup

Recipe by Chef Duff


  • 1 Tbsp. olive oil

  • 1 large onion, diced

  • 2 cloves garlic, minced

  • 1 red chili, minced

  • 2 cups chopped plum tomatoes, seeded

  • 1 L chicken or veggie stock

  • 1 can black turtle beans, drained

  • Juice of 1 lime

  • Salt

  • Pepper

  • Cumin

  • Chili powder to taste

  • 1 pkg. 7” tortillas

  • 1 bunch cilantro

  • 1 tub Greek yogurt


  • Sweat onions in olive oil for a minute and add garlic and chili.
  • Add tomatoes and liquid bring to a boil, turn down to a simmer and season.
  • Add beans and continue to simmer.
  • Remove 1/4 of soup, puree in blender and add back in.
  • Slice tortillas into strips and sauté in pan in a drop of oil until crisp.
  • Garnish with dollop of yogurt, tortilla strips and chopped cilantro.

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