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–+ servings
Black Bean Soup 1

Nutritious Black Bean Soup

This incredible black bean soup recipe combines rich, smoky flavors with protein-packed legumes to create a meal that's both satisfying and nutritious. With just 15 minutes of prep time and minimal ingredients, you'll discover why this has become one of our most requested recipes.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Main Course, Soup
Cuisine Latin American, Mexican
Servings 6 servings
Calories 245 kcal

Equipment

  • Large Pot or Dutch Oven
  • Immersion Blender or Standard Blender

Ingredients
  

Base Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion diced (about 1 cup)
  • 4 cloves garlic minced
  • 2 medium carrots diced (about ¾ cup)
  • 2 stalks celery diced (about ½ cup)
  • 1 red bell pepper diced
  • 1 jalapeño seeded and finely chopped (optional, for spicy soup)

Spices and Liquids

  • 1 tablespoon ground cumin
  • 2 teaspoons dried oregano
  • 3 cans (15 oz each) black beans drained and rinsed
  • 4 cups vegetable broth low-sodium preferred
  • 1 bay leaf

Finishing Ingredients

  • 2 tablespoons fresh lime juice
  • 1/4 cup fresh cilantro chopped
  • salt and freshly ground black pepper to taste

Instructions
 

  • Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for 4-5 minutes until translucent. Add the minced garlic and sauté for another 30 seconds until fragrant.
  • Add the carrots, celery, bell pepper, and jalapeño (if using) to the pot. Cook for 5-7 minutes, stirring occasionally, until vegetables begin to soften. Sprinkle in the cumin and oregano, stirring continuously for 1 minute to toast the spices.
  • Add the drained and rinsed black beans to the pot along with vegetable broth and bay leaf. For a soup with more texture, reserve ½ cup of beans to add at the end. Bring the mixture to a boil, then reduce heat and simmer uncovered for 30 minutes.
  • Remove the bay leaf and use an immersion blender to partially purée the soup, leaving some beans whole for texture. If you don't have an immersion blender, transfer about half the soup to a standard blender, purée, and return to the pot.
  • Stir in fresh lime juice and chopped cilantro. Taste and adjust seasoning with salt and pepper as needed. If you reserved beans earlier, add them back now for added texture. Allow the soup to simmer for an additional 5 minutes before serving.

Notes

This black bean soup actually improves with time! Studies show flavor compounds develop by up to 25% after 24 hours of refrigeration.
For a spicier soup, leave the seeds in the jalapeño or add a second one. You can also incorporate 1-2 teaspoons of chipotle powder or a tablespoon of adobo sauce from canned chipotle peppers.
Top with a dollop of Greek yogurt, avocado slices, diced tomatoes, green onions, or crumbled queso fresco for a complete meal.

Nutrition

Calories: 245kcalCarbohydrates: 38gProtein: 13gFat: 5gSodium: 380mgFiber: 14gSugar: 4g
Keyword Black Bean Soup, Vegetarian Soup, Healthy Soup, Bean Soup, Plant-Based Protein
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