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Easy Black Bean Soup Recipe

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This Easy Black Bean Soup Recipe is made with canned black beans, tomatoes, onions, garlic and a blend of simple spices. It’s a healthy vegetarian and vegan meal that will satisfy everyone!

This Easy Black Bean Soup Recipe is one of the healthiest, tastiest and most inexpensive meals I’ve ever made!

Naturally gluten free, vegetarian and vegan, this soup is made with 3 cans of black beans, diced tomatoes, onions, garlic and a simple blend of spices that everyone has in their kitchen. From start to finish, this recipe takes only 40 minutes to make including prep time. It makes about 6 dinner servings or 8-10 side servings, making this a great option for healthy weeknight meals!

My husband and I eat beans about 3 times a week, and this recipe is always at the top of our list. I know you’re going to love it!

Love beans, too? Try these 25 Bean Recipes Using Dried or Canned Beans.

Tips for making Black Bean Soup

Sauté the onions, garlic and tomatoes until the onions have softened and are translucent. This will really help to bring out some of the creamy, rich flavors of the onions while infusing everything with that delicious garlic taste.

Stir in the spices and seasonings and saute them with the onion mixture for about 4 minutes. This will lightly toast some of the spices, which will help intensify and deepen those flavors.

Adjust the amount of red pepper flakes to your liking. If you are sensitive to spicy foods, you can leave out the red pepper flakes completely. If you want this to be a really spicy black bean soup, I recommend doubling the amount!

Use an immersion blender for easy and safe blending. Blending hot soups can be a little tricky. If you can, I recommend using an immersion blender to blend the soup directly in the pot. But if you only have a stand blender, carefully transfer some of the soup into a large blender using a ladle and blend until smooth. Then return the pureed soup to the pot and stir. Make sure not to fill your stand blender past the max fill line, or you may have a soup explosion.

If you only add one additional topping, I recommend squeezing in some fresh lime juice. It adds a punch of brightness and acidity that compliments the creamy and savory black beans so well!

How to store and freeze Black Bean Soup

This soup can be stored in the fridge for up to 5 days in an air-tight container.

To freeze, cool the soup completely in the fridge. Once chilled, scoop into freezer-safe zip-top bags or containers and freeze. When ready to eat, let frozen container thaw completely in the fridge or defrost in the microwave. Reheat on the stove or in the microwave until completely warm.

More recipes to try

  • Charro Beans
  • Sweet Potato Black Bean Burger
  • Spicy Vegetarian Chili
  • The Best Creamy Bean Dip
  • Authentic Mexican Refried Beans

This Easy Black Bean Soup recipe is made with canned black beans, tomatoes, onions, garlic and a simple blend of flavorful spices. Healthy and filling!




Ingredients

  • 1 1/2 tablespoons olive oil
  • 1 large onion, diced
  • 2 large plum tomatoes, chopped (about 1.5 cups)
  • 2 teaspoons minced garlic (about 4 cloves)
  • 2 teaspoons dried oregano
  • 1 teaspoon salt, plus more to taste
  • 1 teaspoon dried thyme
  • 1 teaspoon ground cumin
  • 1 teaspoon red pepper flakes, plus more if you prefer it extra spicy
  • 1/2 teaspoon black pepper
  • 3 15-ounce cans black beans, drained and rinsed*
  • 2 1/2 cups vegetable broth (or chicken broth)
  • optional toppings: diced avocados, queso fresco, chopped cilantro, fresh lime juice, sour cream

Instructions

  • Heat olive oil in a large Dutch oven or pot over medium-high heat until shimmering.
  • Add the onions, tomatoes and garlic. Cook until onions soften and become translucent, about 5 minutes.
  • Add oregano, salt, thyme, cumin, red pepper flakes and black pepper. Stir and cook for another 4 minutes until very fragrant.
  • Add black beans, broth and stir to mix. Cover and cook for 15 minutes. The soup will be boiling by the end.
  • Uncover and carefully blend the soup with a hand held immersion blender until it reaches your desired consistency. If you don’t have an immersion blender, carefully transfer some of the soup into a large blender using a ladle and blend until smooth. Then return the pureed soup to the pot and stir.
  • Cook uncovered for another 5-10 minutes, until the soup reaches your preferred thickness. If you cook it too long and want to thin it out, add in more broth.
  • Season with more salt to taste and serve with optional toppings like diced avocados, queso fresco, chopped cilantro and sour cream..

Isabel’s Tips:

To make using dried beans, you’ll need 1 1/2 cups dried beans (or 3/4 lb), about 4 1/2 cups cooked. Cook them according to package instructions or visit this post for further instructions.

Adjust the amount of red pepper flakes to your liking. If you are sensitive to spicy foods, you can leave out the red pepper flakes completely. If you want this to be a really spicy black bean soup, I recommend doubling the amount!

If you only add one additional topping, I recommend squeezing in some fresh lime juice. It adds a punch of brightness and acidity that compliments the creamy and savory black beans so well!

Store the soup in the fridge for up to 5 days in an airtight container.

To freeze, cool the soup completely in the fridge. Once chilled, scoop into freezer-safe zip-top bags or containers and freeze. When ready to eat, let frozen container thaw completely in the fridge or defrost in the microwave. Reheat on the stove or in the microwave until completely warm.

Nutrition Information

Serving: 1serving Calories: 250kcal (13%) Carbohydrates: 37g (12%) Protein: 11g (22%) Fat: 4g (6%) Saturated Fat: 0g Polyunsaturated Fat: 1g Monounsaturated Fat: 3g Trans Fat: 0g Cholesterol: 0mg Sodium: 468mg (20%) Potassium: 845mg (24%) Fiber: 8g (32%) Sugar: 6g (7%) Vitamin A: 200IU (4%) Vitamin C: 23.1mg (28%) Calcium: 60mg (6%) Iron: 2.7mg (15%)

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