This tasty black bean soup is quick, filling and low in calories. You can adjust the spices to make it as hot as you like, and enjoy the exotic blend of flavours. With only 140 calories and 0.1 grams of fat per serving, this soup makes a delicious, guilt-free comfort meal in these cold winter months. And each serve gives you over 9 grams of protein and 7 grams of dietry fibre, so it will keep you feeling full and energised throughout the day. Best of all, you can make it in less than 15 minutes- a great, healthy choice when you’re low on time. This recipe makes about 5 serves. 

What you’ll need:

• 1 can of black beans
• 2 cloves garlic, finely chopped or minced
• Half a cup medium salsa
• 2 cups vegetable or chicken stock
• 1/4 tsp. ground chilli
• 1/2 tsp dried oregano
• 1/4 tsp. cumin powder

Directions:

1. Sautee the garlic in a saucepan on medium heat until soft.
2. Add the black beans and mash with a potato masher or a wooden spoon until you get a soft, puree-like texture. For a creamier soup, you can put the beans in a blender first. 
3. Add the stock, salsa, and spices and stir.  
4. Bring to a boil, stir and serve. If you like, you can top it with a little fat-free yogurt and spring onion. 

It’s as simple as that! This soup is a delicious and healthy way to stay warm on these chilly winter days, giving you a protein hit without loads of extra calories. So add this soup into your diet plan and enjoy the delicious taste while you lose weight.