Mexican-inspired · Easy
Black-bean soup & avocado toast
A warm, partly mashed black-bean soup with tomatoes, carrots and cumin. Soft whole-grain toast with mashed avocado makes it a substantial lunch without cream or cheese.
Estimated nutrition
Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
Estimated nutrition uses raw, dry and drained weights, assumes all oil is eaten, and retains reference-food proxies and ranges. Actual brands, trimming and cooking losses vary. This is not laboratory analysis or a medical recommendation.
| Nutrient | Per portion | Whole batch |
|---|---|---|
| Calories | 578 kcal | 2311 kcal |
| Protein | 24.9 g | 99.6 g |
| Carbs | 85.3 g | 341.3 g |
| Fiber | 24.4 g | 97.5 g |
| Sugars | 11.5 g | 45.8 g |
| Added sugars | 0–2.7 g | 0–10.5 g |
| Fat | 17.7 g | 70.7 g |
| Saturated fat | 2.9 g | 11.8 g |
| Sodium | 766 mg | 3065 mg |
| Cholesterol | 0 mg | 0 mg |
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Ingredients, sources & assumptions
All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.
Beans, black, canned, sodium added, drained and rinsed · 800 g in the original batch
Missing sugar and cholesterol use generic undrained canned black turtle beans as a proxy. Missing saturated fat uses that proxy’s saturated-to-total-fat ratio applied to the drained/rinsed food’s total fat. Other primary values, including sodium, stay unchanged.
USDA food reference USDA supplementary referenceTomatoes, red, ripe, raw, year round average · 600 g in the original batch
USDA food referenceCarrots, raw · 200 g in the original batch
USDA food referenceOnions, raw · 160 g in the original batch
USDA food referenceGarlic, raw · 12 g in the original batch
USDA food referenceSpices, cumin seed · 4 g in the original batch
USDA food referenceOil, olive, salad or cooking · 20 g in the original batch
USDA food referenceBeverages, water, tap, drinking · 800 g in the original batch
Generic USDA tap water reference; local sodium and mineral content varies.
USDA food referenceAvocados, raw, all commercial varieties · 200 g in the original batch
USDA food referenceBread, whole-wheat, commercially prepared · 240 g in the original batch
Commercial whole-wheat bread is the reference for the unspecified whole-grain loaf; check your label.
USDA food referenceCalculation version 2. Source records and method are documented in our nutrition guide.
Nutrition guidanceLet’s make it
Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.
Equipment
Kitchen scale · Knife · Cutting board · Large heavy saucepan · Potato masher · Toaster · Instant-read food thermometer
- 1
Prepare the ingredients
Wash the produce. Finely dice 160 g onion and 200 g (about 3 medium carrots, trimmed) carrots, chop 600 g tomatoes, and mince 12 g garlic. Drain and rinse 800 g canned black beans, then weigh the drained amount.
- 2
Soften the soup base
Heat 20 g olive oil in a large heavy saucepan over medium heat. Cook onion and carrots for 7–10 minutes, stirring, until beginning to soften. Stir in garlic and 4 g cumin for 30 seconds; do not let the garlic burn.
- 3
Simmer the soup
Add tomatoes, black beans and 800 ml water. Bring to a boil, then lower to a steady simmer for 20–25 minutes, partially covered, until carrots are easily pierced and tomatoes have broken down. Stir occasionally so the bottom does not stick.
- 4
Mash for a thicker texture
Take the pot off the heat. Carefully mash part of the beans with a potato masher directly in the pot, leaving some whole beans. Stir and return to a gentle simmer for 2–3 minutes. Add a little drinking water only if needed for a spoonable soup.
- 5
Make the avocado toast
Wash the avocado before cutting. Scoop out and weigh 200 g edible avocado flesh; discard peel and pit, then mash. Lightly toast 240 g whole-grain bread and spread with the avocado. Do not toast until hard for young children.
- 6
Serve together
Divide the soup and avocado toast among the selected portions. For packed lunches, keep avocado and bread separate, and pack all perishable portions cold with ice packs for reheating later.
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Make it work for you
For kids & different preferences
Mash all beans and carrots until soft; cut bread into small soft pieces appropriate for the child and avoid hard toast or whole seeds. Avocado should be thoroughly mashed. Check bread allergens. Seat young children upright and supervise eating; this is family food, not infant-feeding guidance.
Storage & packed lunches
Refrigerate in shallow covered containers at 40°F / 4°C or colder within 2 hours, or within 1 hour above 90°F / 32°C. Use within 3 days. Pack cold with ice packs when taking along.
Freezing & reheating
Freeze soup alone for up to 1 month for quality. Thaw in the refrigerator and reheat to 165°F / 74°C. Make avocado toast fresh.
Reheat cooked leftovers to 165°F / 74°C throughout, stirring and checking several places. Keep uncooked accompaniments separate.
If something looks different
Cooking times are guides. Check texture and temperature; larger batches need extra pan space and may take longer.
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Version 1 · Updated 2026-10-25
Bethany’s Kitchen · /recipes/black-bean-soup-avocado-toast · Original instructions and generated food illustration. Public culinary sources informed the combination; no third-party prose or photograph copied. Not physically kitchen-tested or human-reviewed.