Healthy Black Bean Soup Recipe

Healthy Black Bean Soup Recipe 

This healthy and savory black bean soup recipe with dry beans is easy to prepare, freezer-friendly, and perfect for those cold winter days.

PREP TIME: 10 mins

COOK TIME: 1 hr 20 mins

BEAN SOAK TIME: 1 hr

TOTAL TIME: 2 hrs 30 mins

YIELD: 8 servings

INGREDIENTS FOR Healthy Black Bean Soup Recipe 

For the beans:

• 1 pound dry black beans
• 1 small red bell pepper (halved and seeded)
• 1 small onion (quartered)
• 2 cloves garlic (whole)
• 3 bay leaves

For the soup:

• 1 tbsp olive oil
• 1 large onion (diced)
• 1/2 cup parsley (chopped)
• 1 red bell pepper (diced)
• 2 medium carrots (diced)
• 5 cloves garlic (minced)
• 1 tbsp red wine vinegar
• 1/4 cup white wine ((2 ounces))
• 1 teaspoon cumin
• 1 teaspoon oregano
• 1 chicken bouillon cube (or vegetable bullion cube)
• 3/4 tsp kosher salt
• black pepper (to taste)
• avocado, sour cream, red onions, scallions, chives and/or cilantro (for topping)

INSTRUCTIONS FOR Healthy Black Bean Soup Recipe 

Soak The Beans

1. Overnight Method: Rinse beans and place in a large pot with about 8 cups of water. Soak beans overnight.
2. To reduce the cook time, use this quicker method: Cover the pot and bring to a boil, then remove from heat and let the beans sit, covered for 1 hour.

Cook the soup

1. Drain and discard the water, then add 9 cups of fresh cold water.
2. Add 1 bell pepper, 2 cloves garlic, the small onion and bay leaves to the beans. Bring to a boil and reduce heat to low. Simmer, covered for about 1 1/2 hours, or until the beans are tender, stirring occasionally. (Add water if necessary) Discard the veggies.
3. Meanwhile, in a large skillet, heat oil on medium-low. Add chopped vegetables (onion, parsley, carrots, pepper, garlic) season with 1/2 teaspoon salt and black pepper, to taste and sauté for about 5 to 6 minutes, or until soft.
4. Add the vegetables to the soup after it has simmered an hour, then add wine, vinegar, cumin, oregano, bouillon, and adjust water if needed.
5. Cover and simmer on low about 30 minutes, stirring.
6. Remove bay leaves, then using an immersion blender, partially blend the soup for about 10 seconds to thicken. If you don’t have an immersion blender, put about 3 cups of the soup in a blender, then add it back to the pot.
7. Adjust 1/4 teaspoon salt, pepper and cumin to taste and ladle about 1 1/4 cups into each bowl.
8. Top with sour cream if desired, chopped onions, scallions, chives or/or cilantro and enjoy!

NOTES:

How To Make this Soup with Canned Beans

Skip the first 4 ingredients – beans to garlic, and replace dried beans with 4 15-ounce cans black beans.

Begin at step 3 and cook in a large heavy pot.

Step 4 add the cans of beans and 4 cups of water. Follow the remaining steps the same. Makes 9 cups.

NOTES:

For some spice you can add some chipotles in adobo sauce, about 2 or 3. For smokier flavor, add chili powder. To make this low-sodium, you can omit the bouillon and water and use broth in it’s place.

Black Bean Soup Storage Tips

I’ve been getting a lot of requests for make-ahead freezer meals, so I’ve added a label to the recipes on my site that I think would freeze well. You can find them under “Freezer Meals”.

This black bean soup recipe is perfect for meal prep. Freezing meals in individual portions to use throughout the month for lunch or dinner is a great way to save time and money. Pour the soup into quart-size freezer bags or an airtight container and freeze for up to three months. To reheat, thaw overnight and warm on the stove or in the microwave. This will last in the fridge for 5 days.

Is black bean soup good for you?

Legumes, such as black beans, are an amazing source of fiber. One serving of this homemade black bean soup is a little over 10 grams of fiber. It’s also rich in protein and iron and low in calories and fat. Black beans provide you with vitamins and minerals such as Vitamin A, Vitamin C, Calcium, Folate, Magnesium, Iron and Potassium.

How To Make this Soup with Canned Beans

• Skip the first 4 ingredients – dried beans to garlic, and replace dried beans with 4 15-ounce cans black beans.
• Begin at step 3 and cook in a large heavy pot.
• Step 4 add the cans of beans and 4 cups of water. Follow the remaining steps the same. Makes 9 cups.

Nutrition

Serving: 11/4 cups, Calories: 256kcal, Carbohydrates: 45g, Protein: 13.5g, Fat: 3g, Saturated Fat: 0.5g, Cholesterol: 0.5mg, Sodium: 132.5mg, Fiber: 10.5g, Sugar: 3g – WW Points: 1

I like my black bean soup soupier, but if you prefer it thicker, there are a couple of things you can do. If your soup is watery, you can simmer it uncovered for longer so some of the broth evaporates. You can also blend it for longer – blending is a great way to thicken soups without adding cream.

NUTRITIONAL INFO:

Serving: 11/4 cups, Calories: 256kcal, Carbohydrates: 45g, Protein: 13.5g, Fat: 3g, Saturated Fat: 0.5g, Cholesterol: 0.5mg, Sodium: 132.5mg, Fiber: 10.5g, Sugar: 3g – WW Points: 1