Easy Black Bean Soup
This Easy Black Bean Soup is a hearty, protein-packed dish made with simple pantry ingredients. It’s rich, thick, and flavorful, with a blend of spices, garlic, and onions, making it perfect for a quick weeknight meal or meal prep. This soup is naturally vegan, gluten-free, and budget-friendly while being full of fiber and plant-based protein.
Ingredients
(Serves 4-6)
For the Soup:
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
1 medium carrot, diced (optional, for sweetness)
1 medium red bell pepper, diced (optional, for extra flavor)
2 (15-oz) cans black beans, drained and rinsed (or 3 cups cooked black beans)
3 cups vegetable broth (or water, for a lighter version)
1 (14.5-oz) can diced tomatoes (or 2 medium fresh tomatoes, diced)
1 teaspoon ground cumin
1 teaspoon smoked paprika
½ teaspoon dried oregano
½ teaspoon chili powder
½ teaspoon salt (or to taste)
¼ teaspoon black pepper
1 tablespoon lime juice (or apple cider vinegar)
For Garnish:
Chopped cilantro
Sliced avocado
Sour cream or Greek yogurt (for non-vegan version)
Tortilla chips or croutons
Shredded cheese (optional, for extra richness)
Instructions
1. Saute the Vegetables:
1. In a large pot, heat olive oil over medium heat.
2. Add onion, garlic, carrot, and red bell pepper. Saute for 5 minutes until softened.
2. Add Beans & Spices:
1. Stir in black beans, diced tomatoes, cumin, smoked paprika, oregano, chili powder, salt, and black pepper.
2. Cook for 2 minutes, stirring to coat the beans in the spices.
3. Simmer the Soup:
1. Pour in vegetable broth and bring the soup to a gentle boil.
2. Reduce heat and simmer for 15 minutes, allowing flavors to blend.
4. Blend for Texture:
1. Use an immersion blender to partially blend the soup for a thicker consistency. (Or transfer half of the soup to a blender, blend until smooth, and return to the pot.)
2. Stir in lime juice for a fresh finish.
5. Serve & Garnish:
1. Ladle into bowls and top with cilantro, avocado, sour cream, or tortilla chips.
2. Enjoy hot with cornbread or rice on the side!
Nutritional Information
(Per Serving, Approximate)
Calories: ~220
Protein: 10g
Fat: 6g
Carbohydrates: 35g
Fiber: 12g
Sugar: 5g
(Values may vary based on ingredient choices.)
Notes & Tips:
Make it spicier: Add ½ teaspoon cayenne pepper or diced jalapenos.
Thicker Soup: Blend more of the beans or simmer for an extra 10 minutes.
More Protein: Stir in cooked quinoa or shredded chicken.
Storage: Refrigerate for up to 5 days or freeze for up to 3 months.
Oil-Free Option: Saute veggies in water or broth instead of oil.
Total Time:
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Questions & Answers
1. Can I use dried black beans instead of canned?
Yes! Use 1½ cups dried black beans (soaked and cooked) instead of canned. Cooking time will increase by 60-90 minutes if using dried beans.
2. How do I make it creamier?
You can add ½ cup coconut milk or blend more beans for a thicker consistency.
3. Can I make this soup in a slow cooker?
Yes! Cook on LOW for 6-8 hours or HIGH for 3-4 hours. Blend partially before serving.
4. Is this soup freezer-friendly?
Absolutely! Let the soup cool completely, then freeze in portions for up to 3 months. Thaw overnight and reheat on the stovetop.
5. Can I add other vegetables?
Yes! Try adding corn, zucchini, or spinach for extra nutrients.
This Easy Black Bean Soup is simple, satisfying, and full of flavor—perfect for busy days!