Black Bean Soup

Black bean soup is one of my favorite “go-to” healthy meals made of pantry staples. This soup is packed with protein and filled with delicious flavors that leave you happy and satisfied.

With a southwestern-inspired combination of herbs and spices, this soup hits all of those “naughty nacho” cravings with significantly less fat and carbs, and with much more fiber.

It is also super easy to whip up from primarily pantry staples. All you need is an onion, carrots, celery, garlic, and some cilantro from the produce section. The rest of the ingredients are dried or canned goods that you’ll likely find in your cabinet.

Learn more about the amazingness of beans and lentils: Black Beans vs. Pinto Beans, Navy Beans vs. Great Northern Beans, What to do with leftover lentils (15+ ideas), What do Lentils Taste Like? and more Canned Black Bean Recipes.

What do you need:

How to make black bean soup?

Start by heating up some olive oil in a large soup pan on medium-low heat. Saute the onions, celery, carrots, and salt for 10 to 15 minutes or until soft and fragrant.

Next, add the garlic, cumin, dried oregano, smoked paprika, and red pepper flakes. Thoroughly combine the spices with the vegetables and continue to sauté on medium-low for two minutes.  This helps bring out the flavors and the spices. Next, add the broth, black beans, bay leaf, chopped bell pepper, and corn. Simmer on medium to low heat for 30 minutes.

After the soup has simmered for a half hour, add the lime juice and a quarter cup of chopped cilantro. Continue to simmer for another five minutes allowing the flavors to come together, but not lose their freshness.

Should I drain the black beans for the soup?

Yes, you should drain the black beans for the soup. Otherwise, the soup tends to be a little starchy with a consistency closer to refried-style beans. Refried black beans are delicious but slightly different than this smooth and creamy black bean soup.

How do you thicken soup?

I like my black bean soup slightly thickened, but with some texture. I like to see chunks of corn, bell pepper, and even a few whole black beans. To accomplish this, I use an immersion blender to thicken up portions of the soup rather than blending all the contents entirely.

This is entirely a personal choice. I blend portions of the soup incrementally until the desired texture is achieved.

What to eat with black bean soup?

My favorite garnish for black bean soup is a little extra chop cilantro and a drizzle of lime juice. Other tasty additions to the soup include chopped avocado, pickled onion, fresno peppers, or rice.

Jalapeño cornbread also pairs amazingly well with this soup.

This southwestern chopped salad with lime-cilantro-jalapeño salad dressing is one of my favorite combinations to serve with this black bean soup for a hearty but super healthy dinner.

How to store?

Store the soup in an airtight container either in the refrigerator or freezer, and you will thank yourself in the future. I highly suggest making extra servings of this soup because it holds up amazingly well in the freezer.   In fact, I think it actually gets better the longer it hangs out.

More recipes featuring black beans:

• Black Bean Soup
• Southwestern Stuffed Summer Squash
• Best Canned Black Beans Recipe 
• Southwestern Black Bean Stuffed Tomatoes
• Black Bean and Corn Salad with Honey and Line Dressing
• Mexican Chopped Salad with Lime Cilantro Vinaigrette 

More great soup recipes:

• Butternut Squash Soup
• Black Bean Soup
• Chickpea Curry Soup with Roasted Cashews
• Lentil Quinoa Jalapeño and Preserved Lemon Soup
• Ham and Lentil Soup

Recipe

Black Bean Soup

Black bean soup is one of my favorite “go to” healthy meals made of pantry staples. This soup is packed with protein and filled with delicious flavors that leave you happy and satisfied. With with a southwestern inspired combination of herbs and spices, this soup hits all of those “naughty nacho” cravings with significantly less fat and carbs, and with much more fiber.

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Equipment

• Immersion Blender

Ingredients

  

• 2 medium onions chopped
• 3 celery ribs finely chooped
• 1 carrot peeled and chopped
• 1 C corn
• 1 bell pepper chopped
• 6 cloves of garlic pressed or minced
• ¼ cup chopped cilantro
• 2 T lime juice
• 2 T olive oil
• 4 t ground cumin
• 3 t dried oregano
• 2 t smoked paprika
• ½ t red pepper flakes
• ½ t salt
• 1 bay leaf
• 4 cans 15oz black beans, rinsed and drained
• 4 cups low-sodium vegetable broth

Instructions

 

• Start by heating up some olive oil in a large soup pan on a medium-low heat. Saute the onions, celery, carrots, and salt for 10 to 15 minutes or until soft and fragrant.
• Next, add the garlic, cumin, dried oregano, smoked paprika, and red pepper flakes. Thoroughly combine the spices into the vegetables and continue to sauté on medium-low for two minutes. This helps bring out the flavors and the spices.
• Next, add the broth, black beans, bayleaf, chopped bell pepper, and corn. Simmer on medium to low heat for 30 minutes.
• After the soup has simmered for a half hour, add the lime juice and a quarter cup of chopped cilantro.
• Continue to simmer for another five minutes allowing the flavors to come together, but not lose their freshness.
• lend portions of the soup incrementally until the desired texture is achieved.