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!