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Smoky black bean & tomato soup

Smoky black bean & tomato soup

This is not the moment to stint on your fresh toppings: more, in this situation, really is more, so choose as many as you fancy from the list below. Despite real heartiness and a wonderfully rich flavour profile, this soup is surprisingly low in saturated fat. Red tomatoes contain a beneficial pigment called lycopene, which can act as an antioxidant to protect the body’s cells. Research has shown that cooking tomatoes with olive oil not only brings out the sweetness but will help your body absorb lycopene more effectively, too.

5 out of 5 stars(5) Rate this recipe
VegetarianHealthyHigh fibre1 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare10 mins
  • Cook35 mins
  • Total time45 mins

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  • 3 tsp olive oil
  • 250g Cooks' Ingredients Frozen Soffrito Mix
  • 3 clove/s garlic, chopped
  • tsp smoked paprika
  • 2 tsp chipotle chilli paste
  • 400g can black beans, rinsed and drained
  • 400g can chopped tomatoes
  • 2 tsp bouillon powder or 1 vegetable stock cube
  • 1 large seeded tortilla wrap
  • 1 large lime, juice of ½, rest in wedges

Toppings (choose from the below)

  • 2 salad onions, trimmed and finely sliced
  • 1 red chilli, finely sliced
  • 1 small ripe avocado, stones and chopped
  • 15g coriander leaves
  • 12 cherry tomatoes, quartered
  • 4 tbsp Greek-style non-dairy yogurt alternative or 0% fat Greek yogurt


  1. Put 2 tsp olive oil in a large saucepan set over a medium heat. Add the soffritto and cook for 8 minutes, stirring often, until softened but not browned. Add the garlic, 1 tsp paprika and the chilli paste, cooking for 1 minute more. Pour in the beans and tomatoes, then refill the empty tomato can with water 1½ times and add it. Add the bouillon or stock cube, stir well and bring up to the boil. Simmer gently for 25 minutes. Blend the soup in the pan using a stick blender or in batches using a freestanding blender. Return to the pan to heat through gently and keep warm.

  2. Meanwhile, preheat the grill to medium-high. Brush the tortilla wrap with ½ tsp oil on each side and dust evenly with the remaining ½ tsp paprika. Roll up like a cigar and slice into fine shreds. Space out on a baking sheet and cook under the grill for 4-5 minutes, turning every minute, until golden and crisp.

  3. Stir the lime juice into the soup and season. Divide the soup between wide, warm bowls and scatter over the tortilla shreds. Add as many of the fresh toppings as wished, arranged neatly on top. Serve with a lime wedge on the side for squeezing over.

Cook’s tip

Cook's tip 

The crunchy spiced tortilla shreds in this recipe are simple to make and low in fat, plus leftover wraps will freeze well. Otherwise, swap in some bought tortilla chips for speed. 


Typical values per serving when made using specific products in recipe


881kJ/ 211kcals



Saturated Fat












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