This vegetarian black bean soup is a perfect blend of flavors that the whole family will enjoy. The spiciness level can be easily adjusted, so customize it to meet your own personal preference. Using canned black beans makes this recipe come together in a snap, but you can also use dried beans. This Spicy Black Bean Soup is sure to become a regular in your repertoire.
Black beans are high in plant-based protein and fiber. They are also a good source of many vitamins and minerals including B-vitamins, iron, zinc, potassium and magnesium. The minerals in black beans help to lower blood pressure naturally, maintain healthy bones, and maintain healthy blood sugar levels. Black beans are also associated with heart protective and anti-cancer effects.
RECIPE PDF:
Number of Servings: 4 servings (makes 2 quarts)
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients
3 15oz cans low-sodium or no-sodium added black beans, rinsed and drained, divided (about 5 cups of cooked beans)
2 tbsp vegetable oil
1 large onion, chopped
3 celery ribs, chopped
1 medium bell pepper, seeded and chopped
1 jalapeño pepper, seeded and chopped (optional, leave out for mild)
3-4 garlic cloves, minced or pressed
2 tsp cumin
1 tsp chili powder or hot sauce (sub paprika or smoked paprika for mild soup)
3.5 cups low-sodium vegetable broth
1 14.5 oz can diced tomatoes
1 bay leaf
Salt, to taste
Lime juice, to taste
Optional toppings
1/2 cup chopped green onions
1/2 cup dairy-free sour cream
Avocado, pitted and cubed
1/2 cup cilantro, chopped
Tools You Will Need
Large saucepan
Instructions
1) In a small bowl, mash 1 can of rinsed and drained black beans and set aside. Rinse and drain the other 2 cans separately. Chop all the vegetables.
2) In a large saucepan, heat 2 tbsp of vegetable oil. Add in the onion, celery, bell pepper, and jalapeño (if using) and sauté until vegetables are tender, about 5-7 minutes. Add in the garlic and cook for 2 minutes more.
3) Add in the spices and cook for 1-2 minutes, stirring frequently.
4) Pour in the vegetable broth, diced tomatoes, mashed and whole black beans, and the bay leaf and a pinch of salt. Bring to a boil. Reduce heat to low, cover and simmer for 15 minutes.
5) Discard the bay leaf. Taste and add salt to taste. Stir in lime juice. Serve with sour cream and green onions, or any desired toppings. Enjoy!
Recipe adapted from Taste of Home at https://www.tasteofhome.com/recipes/contest-winning-black-bean-soup/
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Nutrition Facts
