Black Bean Soup
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Whip up this creamy, veggie-packed black bean soup in just 30 minutes using simple pantry staples.
Made entirely from pantry and fridge staples, this Southwestern black bean soup is quick, easy, and nutritious. It’s packed with vegetables and aromatics, like onions, garlic, and carrots, as well as warm spices to create a rich depth of flavor. Bonus: you don’t have to worry about meticulously chopping the vegetables since they all get puréed in the end—just give them a rough chop and you’re good to go! Serve the soup with cornbread, chicken quesadillas, or beef empanadas.
“This recipe was so simple and easy to whip up (not to mention healthy) that I was shocked by how good it tasted. Served with the Once Upon a Chef cornbread muffins…perfection!”
What You’ll Need To Make Black Bean Soup
- Olive Oil: Used for sautéing; provides a base for cooking and releasing flavors from the onions, garlic, and carrots.
- Yellow Onions, Garlic, Carrots: These aromatics add depth and foundational flavors to the soup.
- Canned Black Beans: The main ingredient; gives the soup its body and texture, primary flavor, and adds protein to make the meal more nutritious and filling.
- Low-Sodium Chicken Broth: The liquid base of the soup, it contributes to the soup’s depth of flavor and consistency. Using low-sodium broth helps control the overall saltiness (canned black beans are salty!). Vegetable broth can be substituted for a vegetarian version.
- Oregano, Ground Coriander, Ground Cumin, Cayenne Pepper: These spices add warmth, earthiness, and a slight kick, contributing to the soup’s Southwestern profile.
- Lime Juice: Adds brightness and acidity.
- Sour Cream: For serving, offers a cool, creamy contrast to the warm spices of the soup; adds a tangy flavor and creamy texture.
- Cilantro: Adds a fresh, herbal element and color to the soup.
- Jump to the printable recipe for precise measurements
Step-by-Step Instructions
To begin, cook the onions, garlic, and carrots in olive oil over medium heat until soft.
Add the beans and spices.
As well as the chicken broth.
Cover and simmer for about 15 minutes, until the vegetables and beans are very soft.
Purée the soup with a hand-held immersion blender. If you don’t have one, you can use a standard blender and work in batches. Just be sure to keep the hole in the lid open and cover it up with a dishtowel – this allows the steam to escape and avoids a hot soup explosion all over your kitchen.
Before serving, stir in some fresh lime juice to add a touch of brightness and wake up all the flavors.
Ladle the soup into bowls and garnish with a dollop of sour cream. Finally, scatter some freshly chopped cilantro over top. You can get creative with additional garnishes. My husband loves to crush tortilla chips over his, and sometimes I’ll toss in some chunks of avocado. A spoonful of salsa would also be nice. Enjoy!
Frequently Asked Questions
Absolutely! To make the black bean soup vegetarian or vegan, simply use vegetable broth instead of chicken broth.
Yes, the soup will keep well in an airtight container in the refrigerator for up to 4 days. Reheat it on the stove over medium heat, stirring occasionally, until it’s heated through. If the soup is too thick, you can add a little water or broth to reach the desired consistency.
Yes, the soup can be frozen for up to 3 months. Defrost in the refrigerator overnight and then reheat it on the stovetop over medium heat. Again, if the soup is too thick, you can add a little water or broth to thin it out.
If you’d like to make the soup thicker, you can add an additional can of black beans.
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Black Bean Soup
Whip up this creamy, veggie-packed black bean soup in just 30 minutes using simple pantry staples.
Ingredients
- 2 tablespoons extra virgin olive oil
- 2 medium yellow onions, roughly chopped
- 4 large garlic cloves, crushed and peeled
- 2 carrots, peeled and roughly chopped
- 2 (15-ounce) cans black beans, drained and rinsed
- 4 cups low-sodium chicken broth (or vegetable broth for vegetarian option)
- ¾ teaspoon oregano
- 1 teaspoon ground coriander
- 1¾ teaspoons ground cumin
- ⅛ teaspoon cayenne pepper
- Scant ½ teaspoon salt
- 2 tablespoons fresh lime juice, from 1 lime
- ⅓ cup sour cream
- Handful chopped fresh cilantro
Instructions
- Heat the olive oil over medium heat in a large soup pan. Add the onions, garlic cloves and carrots and cook, stirring occasionally, until onions are soft and translucent, about 8 minutes. Do not brown.
- Add the black beans, chicken broth, oregano, coriander, cumin, cayenne pepper and salt and bring to a boil. Reduce the heat, cover and simmer gently for about 15 minutes.
- Purée the soup using a hand-held immersion blender until very smooth and creamy. (Alternatively, you can use a standard blender to puree the soup in batches; see note.) Stir in the lime juice and season with salt and pepper to taste. Ladle the soup into bowls and top each bowl with a dollop of sour cream and freshly chopped cilantro.
- Note: If using a standard blender, purée the soup in batches, being careful not to fill the jar more than halfway. Be sure to leave the hole in the lid open and loosely cover with a dish towel to allow the heat to escape. Pour the blended soup into a clean pot.
- Make-Ahead/Freezing Instructions: The soup will keep nicely in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months. Defrost overnight in the refrigerator and then reheat it on the stovetop over medium heat until hot. If the soup is too thick, you can add a little water or broth to thin it to the desired consistency.
Pair with
Nutrition Information
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- Per serving (4 servings)
- Serving size: about 2 cups
- Calories: 475
- Fat: 14g
- Saturated fat: 4g
- Carbohydrates: 66g
- Sugar: 5g
- Fiber: 21g
- Protein: 27g
- Sodium: 424mg
- Cholesterol: 10mg
This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.
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I made this tonight and loved it! I followed the recipe except I used dried basil and didn’t garnish with the cilantro (just made with what I had on hand). I imagine it would be even better with the fresh herbs. I saw the comments on adding an extra can of beans but I really liked the consistency as is.
On a side note, I found your blog several years ago when I was searching for a recipe for the Chez Francois herbed cottage cheese, and now it came up again when I was looking for a soup recipe (both are fantastic!). It’s now bookmarked…
I forgot to rate the recipe when I posted my review. Definitely a 5-Star recipe.
Made this black bean soup today. Loved it. Easy to make and wonderful flavor. The only thing I might do different next time is increase the cayenne just a little. Also, another person said they use an extra can of beans. I might try that as well. Thank you for a great recipe. Can’t wait to try some of your others.
Yummy! A hit in my house. My child who doesn’t eat soup eats soup now!
I added an extra can of beans to the recipe.
I made this but only had one can of black beans and one can of kidney beans on hand. Wow, it turned out so great! I’ll be checking here for more recipes. Thanks!
What is a serving considered? A cup?
Confused is it 400 something calories per one serving or for 4?
thanks
Hi Charles, One serving is about 2 cups and 475 calories. Sorry for the confusion.
Oh thats quite all right. I was just confused.
I made my soup with PACIFIC low sodium vegetable broth (no GMOs!!) and instead of the paprika I used one and a half jalepenos (fresh and seeded).
As far as the garlic, I got a jumbo garlic but I think I got a full bulb? It didn’t produce any cloves so I just chopped up one bulb–was I right in my hunch?
I topped it with some horizon organic sour cream wow it’s divine!!!!
my normal Kitchenaid, set on #2 Puree, works just as well as any other fancy product out there.
ps, in the calorie count are you including sour cream or no? I am using one tablespoon per 1 serving 🙂
Hi Jerry, Unfortunately, no since it is optional 🙂
This tastes great! Made it tonight and can’t wait to have the rest that I froze. I added a jalepeno, no seeds, instead of the cayenne. Nice warmth. I look forward to trying your other recipes!
thanks so much for mentioning that. I tried one jalepeno the first time but it must have been too small, but this time I used practically 2 and I definitely tasted a zesty difference, thanks so much for the tip!!
All but one of my kids ate this up and I loved it so much I had to make a second batch the same week. I can’t recommend this highly enough!
I made this recipe recently and thought it was delicious. It was so good that the second time I prepared it I doubled the recipe so I wouldn’t run out so fast! To make the soup slightly thicker I add an extra can of black beans and to kick it up even more I added a half pound of smoked sausage cut into fine dice. Fabulous!
Another winner! Made this last night and at first i thought it would be too thin…i ended up loving the consistency. It wasnt too heavy and the leftovers today are even better! Family loved it too. I made as written but added some bacon for added flavor.
What about nutrition facts? Is cream desirable?
Hi Nibahoo, The nutritional data has been added underneath the recipe (this is a new feature on my site so I am still going back and adding it to older recipes). Cream is not necessary.