Vegan Black Bean Soup Recipe - Quick and Easy - Intentionally Eat (2024)

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This hearty soup can be on your dinner table in less than 20 minutes! Packed with black beans, vegetables, and spices for a rich and robust flavor. This vegan black bean soup recipe with canned beans is quick and easy making it the perfect weeknight meal. Simply puree the ingredients, heat, and eat. The whole family will love it!

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What they’re saying about this healthy black bean soup

I don’t know how many years I’ve been making this vegan black bean soup recipe, but let’s just say it’s been a loooong time. It’s so easy that I keep it in my regular rotation, especially during the fall and winter months.

You can use jarred salsa and canned black beans to make it even faster, but using fresh ingredients will make this the best black bean soup to ever touch your taste buds. I consider it a copycat Panera black bean soup recipe – it’s that delicious.

If you love soup and easy recipes you will love this Tomato Soup and if you love bean soups this Taco Soup is for you!

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Why you will love this Vegan Black Bean Soup Recipe

• Veggies -It’s a great way to incorporate vegetables into your entire family’s diet. You can add healthy ingredients like diced tomatoes, red bell pepper or green bell pepper, and yellow onion.

• It’s even better the next day – the flavors meld and this delicious recipe becomes an even more incredible vegetarian soup.

• Versatile – speaking of leftovers, you can take the rest of the soup and reheat it and allow it to become a thicker soup. Then you can use that leftover black bean soup as the base for burritos, tacos, tostadas, or nachos and have tons of easy delicious vegan meals for your rotation. Plus you can decide to make it creamy or chunky by simply pureeing more or less – it’s a great thing.

• Simple ingredients – this delicious black bean soup is full of everyday ingredients, most of which are probably a pantry staple for you, making it a great option for easy weeknight meals.

• Healthy – this easy black bean soup recipe is full of fiber, packed with amazing flavors, and loaded with nutrients that can do wonders for your well-being. It’s low fat and uses no olive oil.

Ingredients

You can find the full printable recipe, including ingredient quantities below.

But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.

What really makes this vegansoupso special is the simple list of wholesome ingredients that happen to make it gluten-free, dairy-free, and a healthy meal, plus the versatility of leftovers.

• Tomatoes– I use fresh tomatoes when they are in season, otherwise I use canned fire-roasted tomatoes.

• Onions– Use your favorite – white, yellow, or red onion. I suggest saving green onions for a topping because they will probably get soggy and limp if you cook them.

• Beans – You can use dried black beans, however, it will take much longer. I use canned organic black beans and save a lot of time.

• Bell pepper – grab a red, green, yellow, orange, or purple bell pepper and add some color. You could also use a poblano for a touch of heat.

• Jalapeno – this is definitely optional, but it adds a little bit of spice and heat if you like spicy black bean soup.

• Spices – you can add chili powder, red chili flakes, garlic, cumin, cayenne pepper, salt, and pepper. You could even add some adobo sauce for a nice smoky heat.

How to make black bean soup

This vegan recipe is going to become your favorite black bean soup. It takes such little time to make you are going to be impressed and so will your family.

What I love most about this soup is how easily it all comes together! Here are the steps to make it.

1. In a food processor or blender, add the first 5 ingredients and blend.

2. Heat soup and add the other can of black beans and simmer for 10 minutes.

3. Season with spices.

Here’s a detailed step-by-step instruction with photos to make this black bean soup

Step 1 -Add 1 can of beans, tomatoes, peppers, onion, and cilantro (if you’re using it). Process until a creamy texture or desired consistency is reached. Alternatively, you can use an immersion blender, but you will want to chop the vegetables and add them to a large pot.

Step 2 –Pour pureed soup into a large pot and cook over medium-high heat. Add the other can of black beans and simmer for 10 minutes.

Step 3 – Season with spices. garlic cloves or garlic powder, cumin, chili powder, cayenne, salt, and pepper.

What to serve with black bean soup

You can serve tortilla chips, a side of cilantro lime rice, a leafy green salad, this Jackfruit Verde,or just a few lime wedges for a squirt of fresh lime juice.

If you’re looking for a dessert to serve with this great recipe, you will love thisMexican Pots de Cremeor thesehomemade Cinnamon Tortilla Chips.

What to add to black bean soup

You could make this an even heartier soup for a vegan diet by adding some plant-based protein likesoy curls or seitan.

You can add your favorite toppings like vegan sour cream, cilantro, guacamole, green onions,creamy cashew cheese, hot sauce, vegan queso cheese sauce, slices of jalapeno, salsa verde, or fresh pico de Gallo.

Troubleshooting & FAQs

Are black beans good for you?

Yes! They offer fiber, potassium, folate, and vitamin B6, plus they are cholesterol-free and that equals heart-healthy goodness!

The fiber in black beansnot only helps to lower the total amount of cholesterol in the blood and decrease the risk of heart disease, but it keeps you feeling full and that helps you lose weight.

Want to know more about the benefits of black beans? Check out thisarticlefrom Medical News Today.

How many calories in black bean soup?

This black bean soup is fat-free and has only 163 calories per serving.

It’s loaded with fiber, vitamin C, and iron. You and your guests will love it. I enjoy serving a small portion alongside a spicy taco salad or a big bowl topped with vegan cheddar cheese, sour cream, and avocado. Obviously, that will add in some healthy fats and calories, so budget wisely and intentionally eat.

How much fiber in black bean soup?

Good news! This healthy soup has a whopping 12 grams of fiber per serving! Fiber plays a crucial role in promoting your overall health.

The fiber aids in maintaining a smooth and efficient digestive system, preventing any digestive discomfort. It lowers your risk of colon cancer and colon issues.

Additionally, fiber contributes to heart health by reducing levels of bad cholesterol, thereby lowering the risk of heart disease.

It also promotes a sense of fullness and satisfaction after meals, which can be helpful for managing a healthy weight. Including fiber-rich foods like this black bean soup is an easy way to provide essential support for your body’s well-being and vitality.

Is black bean soup healthy? Is it good for weight loss?

Absolutely! Black bean soup is a great vegan dish when it comes to healthy eating. It’s packed with protein, fiber, vitamins, and minerals. These things help your digestion, give you energy, and keep everything running smoothly.

Now, if you’re thinking about shedding a few pounds, black bean soup can definitely be helpful. The fiber in it makes you feel full and satisfied, so you’re less likely to snack on extra stuff. Plus, protein is your body’s building block, and it helps you stay strong while you’re losing weight.

But remember, there’s no magic food for weight loss. It’s about making smart choices and keeping a healthy lifestyle overall. So, while black bean soup can be a tasty and nutritious part of your plan, don’t forget to pair it up with other good foods and stay active.

If you need help with weight loss it’s always a good idea to chat with a pro like a doctor or a health coach.

Can you freeze black bean soup?

Yes, you can freeze bean soup. It shouldn’t affect the taste, however, it can result in a thicker soup after thawing. You can simply add vegetable stock or a little water to thin it to your desired consistency during the reheating process.

You store leftover soup in freezer-safe plastic bags or thisBPA-free Locking Lid Airtight Container.

Recipe

Pro Tip: this black bean soup is also great as a bean dip!

I simply let it simmer on the stove a little longer and let it thicken. Voila, it becomes a dip or the perfect base for Mexican food for a busy day.

I use it to top nachos, taco salads, or just as a simple dip. It’s beyond healthy, especially compared to store-brand dips. A lot of store-brand dips add unnecessary oil and maltodextrin (Dr. Axe calls it a metabolism death food). Maltodextrin can spike your blood sugar, suppress the growth of probiotics, is made from GMO corn, can cause allergic reactions or side effects, and has no nutritional value.

I say make your own and feel good about serving and eating it.

EAT TO LOSE!

Want an even easier black bean soup?

It won’t taste nearly as fresh or be as nutritionally packed, but you could use a jar of salsa instead of tomatoes, peppers, onion, and cilantro. It will still be healthier and more nutritious than most canned soups, so go for it and save yourself even more time with this hearty meal.

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More easy vegan recipes with black bean recipes

​Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.