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Spicy black bean and sun-dried tomato soup

Recipe by: Cécile Valton
Preparation Time 20 minutes
Cooking Time 30 minutes


List of ingredients (4 people):

For the salsa:

  • 1 small red onion, very finely chopped
  • 1 tablespoon of sunflower oil
  • 100 g of sweet corn kernels
  • 1 red pepper, seeded and finely chopped
  • 1 dash of lime juice
  • 1 small bunch of coriander
  • Salt and pepper


For the soup:

  • 1 tablespoon of sunflower oil
  • 2 red onions, chopped
  • 3 minced garlic cloves
  • 2 teaspoons mashed chipotle pepper or 1 teaspoon chopped chipotle pepper
  • 1 teaspoon of dried oregano
  • 1 tablespoon of cumin powder
  • 12 dried tomatoes
  • 700g black beans, cooked
  • 75 cl of vegetable broth
  • 1 dash of lime
  • Kefir or sour cream, to serve


Preparation of the salsa:

  1. Fry the onion for 5 minutes in the sunflower oil until it begins to colour.
  2. Raise the heat and add the sweetcorn and chili pepper, stirring, until the corn kernels begin to brown around the edges.
  3. Off the heat, add salt, pepper and lime juice.
  4. Put aside

Preparation of the soup:

  1. Heat the oil in a large casserole dish.
  2. Melt the red onions over low heat.
  3. Add the garlic, chipotle pepper puree, oregano and cumin.
  4. Continue cooking for 5 minutes.
  5. Add sun-dried tomatoes, black beans and vegetable broth.
  6. Bring to the boil then simmer for 20 minutes.
  7. Add salt, pepper and lemon juice
  8. Pour everything into a blender and blend until it becomes smooth
  9. Adjust the seasoning if necessary
  10. Add the coriander to salsa
  11. Pour the soup into bowls
  12. Add a spoonful of cream or Kefir and a spoonful of salsa


The chipotle or Jalapeno pepper, is a smoked and then dried pepper, which develops aromas of smoke and chocolate with a touch of hazelnut. It is used in soups, sauces and very commonly in many Mexican dishes. Be careful, if you use chipotle pepper in pieces, just put a teaspoon in the soup unless you like very spicy food!

This legume-based soup will provide you with fibre, protein and good complex carbohydrates. To be completed with a nice green salad or sautéed green beans with garlic for a complete dish.

Picture ofCécile Valton

Cécile Valton


Cécile Valton, a qualified dietician, offers private consultations at the Centre Paramédical de Schouweiler.
Hippocrates, the ancient Greek physician, said: “Let your food be your primary medicine”. A healthy, balanced and tasty diet is one of the essential pillars for good physical and mental health!
Passionate about my work, I am committed to accompanying my patients in a caring and educational way. Each person is unique and each story different: together, let’s set health objectives in line with your desires, your ethics, your body and your lifestyle.

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