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Top view of Healthy Black Bean Soup in a blue bowl with cilantro, avocado and tortilla chips
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Healthy Black Bean Soup Recipe

This healthy Black Bean Soup recipe is a quick-to-make soup I've fallen in love with. Made with canned black beans, wholesome veggies, and delightfully savory flavors.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Servings: 8 servings
Calories: 316kcal
Author: Stephanie Wilson

Ingredients

  • 2 tablespoons olive oil extra virgin
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 2 celery ribs chopped
  • 1 carrot chopped
  • 1 red pepper chopped
  • 2 teaspoons ground cumin
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • ½ teaspoon dried thyme
  • ½ teaspoon red pepper flakes or ¼ teaspoon for lower heat
  • 32 ounces vegetable broth or water if you prefer
  • 4 (15-ounce) cans black beans rinsed and drained
  • fresh cilantro for garnish
  • 1 fresh lime juiced
  • sea salt and pepper to taste

Instructions

  • Heat oil in a large soup pot and sauté the onion, celery, carrots, and red pepper until soft; about 7 to 8 minutes.
    Top view of sauteed aromatics and vegetables in a soup pot for Black Bean Soup
  • Add the garlic, cumin, oregano, thyme, red pepper flakes, and the bay leaf; stir to combine. Cook for 30 seconds or so until the herbs and spices are fragrant.
  • Pour in the broth and beans and then bring to a simmer. Cook for 30 minutes; stirring occasionally, reducing heat as necessary to maintain a gentle simmer. Or until the vegetables and beans are soft.
    Top view of broth and black beans added to the soup pot for Black Bean Soup
  • Remove the bay leaf, season as needed with salt and pepper, and stir in the lime juice. You can either serve the soup as is or puree it in a blender for a hardy, thick soup.
  • Garnish with your favorite toppings like: diced avocado, fresh cilantro, thinly sliced radishes, tortilla chips, diced red onion…

Notes

  1. Storing: Store in an airtight container in the refrigerator for four to five days or freezer for longer storage. If frozen, you can thaw in the refrigerator or reheat on the stovetop.
  2. Substituting dry black beans: To replace four 15-ounce cans, use about 2 ¼ to 2 ½ cups of dried black beans. Soak them overnight in plenty of water, then drain and rinse before using. Or use the quick soak method by placing beans in a pot, covering them with water, bringing them to a boil for 2 minutes, then removing them from the heat and letting them sit, covered, for 1 hour. Drain, rinse, and cook until tender. To cook soaked beans, simmer on the stovetop for 60-90 minutes, or 25–30 minutes in a pressure cooker (like an Instant Pot). Once cooked, proceed with the recipe as written. 
  3. Slow Cooker: Sauté the aromatics first, then transfer everything to the slow cooker and cook on low for 6–8 hours or high for 3–4 hours.

Nutrition

Calories: 316kcal | Carbohydrates: 7g | Protein: 16g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 17mg | Potassium: 1036mg | Fiber: 20g | Sugar: 8g | Vitamin A: 2394IU | Vitamin C: 28mg | Calcium: 26mg | Iron: 1mg