306-715-5396 caitliniles@live.com

Hi friend! I hope you’ve been having a magical week! I’m currently taking some time for myself in Victoria, BC enjoying the ocean, forests, and company of my best friend. Though it’s beautiful here, there’s also been a slight chill to the air that can only be chased away by deliciously warming soup so I thought I would share one of my new recipes from my cooking classes: Smokey Tomato Soup with Beans & Rice.

The ladies in one of my regular cooking classes made it last week and a couple of them had their daughters with them, so of course they came to sample all the goodies we made (also on the menu were my now infamous Double Chocolate Avocado Fudge Cookies. If you haven’t made them yet, just stop reading now and go do it. You’re welcome!). When they tried the soup a couple awesome things happened.

  1. They thought there was ground beef in it and so felt totally full and satisfied.
  2. One of the girls “hates beans” and when we told her there were beans in the soup she said “well I guess I like these beans.”

Getting kids to try things they don’t like can be super tricky, so creating foods that have familiar tastes and textures, but that incorporate new foods is an awesome way to start expanding their palates and introduce them to new ways of preparing otherwise ick inducing items.

My plant-based friends will also be happy to know that this recipe contains lots of nourishing protein and can be eaten as a complete meal. For extra yum you may want to try dipping my Cilantro Lime Cauliflower Biscuits in this soup for a delicious and totally satisfying meal.

Smokey Tomato Soup with Beans & Rice


  • 1 cup of wild, black, or mixed rice
  • 2 tbsp. olive, avocado, or coconut oil
  • 1 onion, diced
  • 1-2 dried chipotle pepper(s)
  • 4 cloves of garlic, roughly chopped
  • 1 cup chopped celery
  • 1 can diced tomatoes
  • 1 can tomato paste
  • 1.5-2 cups black beans (precooked)
  • 2-4 cups water or veggie broth
  • ½ tsp. sea salt


  1. Cook rice at a 1:1.75 ratio of rice to water (1 cup rice to 1 and ¾ cups water).
  2. Heat a large soup pot over low-medium heat for about 3 minutes.
  3. Add olive oil, allow it to heat up 1 minute then add chipotle pepper and onions. Cover pot.
  4. After 3 minutes or when onions turn soft and translucent add garlic & celery to the party, stirring until coated. Cover and let steam a couple of minutes.
  5. Add tomatoes, tomato paste, black beans, water, and sea salt.
  6. Bring to a boil then reduce heat and simmer for 15-20 minutes. Don’t be afraid to let it simmer longer as the flavours will have more time to meld together.
  7. Remove from heat, take out the chipotle pepper, and puree with immersion blender.
  8. Stir in rice and return to heat. The longer you let it simmer the yummier it will taste!! You may want to add a touch more salt after tasting.

Well that’s our recipe for today friend! I hope you enjoy it. Don’t forget to come join my behind-the-scenes Fully Nourished Community on Facebook to gain support, encouragement, and first peeks at all my new recipes and goodies.

I’m off to go enjoy some panoramic ocean views and cuddle up with a book and some tea to pamper my soul. Have a beautiful day friend!

Cait xo