This quick and easy black bean soup is comforting and packed with fibre-rich black beans and vegetables. As a result, you can have it as an entrée for dinner together with some seedy sourdough bread and a side salad.
What’s in this Easy Black Bean Soup that Will Get You Going?
A single cup of black beans contains a whopping 19 grams of fibre. This is more than half of the recommended daily intake for women (25 grams) and half the recommended daily intake for men (38 grams). There are a lot of antioxidant herbs and spices in this soup. Therefore, you are getting tons of flavour and great health benefits.
Pulling It All Together
We blend some of the soup with some reserved beans to add thickness. Some recipes call for adding the liquid from the canned beans which also adds thickness, but we prefer to drain and rinse the beans since rinsing the beans will reduce the sodium and also the complex sugars which can be difficult to digest. Sometimes we add up to a cup of corn to this easy black bean soup as well. You can reheat the left-overs and like many soups, it may even be better the next day. However it will thicken and you may have to add a little more veg broth or water when reheating.
If you’re into a little topping on your Quick and Easy Black Bean Soup, try our Vegan Cashew Sour Cream. If you’re looking for some other soup ideas, head on over to one of our other great choices . . . Classic Italian Minestrone Soup, Roasted Squash and Pear Soup, Spiced Red Lentil Soup, Fire Roasted Tomato Soup or Creamy Vegan Corn Chowder.
Let us know if you make this nutrient packed soup because we really like to see your feedback and follow up! Leave a comment and a rating and don’t forget to tag us @plantedandpicked on Instagram and hashtag it #plantedandpicked. Eat tasty plant-based food and be well!
Ingredients
- 1 tbsp avocado Oil
- 1 cup red onion, diced
- 1 cup celery, diced
- 1 cup carrots, diced
- 1/2 cup green pepper, diced
- 1/2 cup red pepper, diced
- serrano or jalapeno or other fresh chili, seeded and diced
- 3 14 oz cans black beans
- 3 cups vegetable stock
- 1 tsp sea salt
- 2 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp smoked paprika
- 1/2 tsp oregano
- Pinch crushed red chilli
- 1/2 tsp garlic powder
- 1 bay leaf
- 1 lime juiced
- fresh cilantro for garnish (optional)
Instructions
- Heat the avocado oil in a large pot on medium high.
- Add diced onions and sauté for 5 minutes, stirring occasionally.
- Add diced celery and carrots and cook, stirring occasionally, for another 5 minutes to allow the vegetables to soften slightly.
- Add the diced peppers, garlic and all spices except the bay leaf. Sauté another 2 minutes. The spices will become fragrant.
- Add two thirds of the black beans (2 cups as per original recipe), reserving one third (1 cup as per original recipe). Add bay leaf and vegetable stock and bring soup to a boil before reducing heat to a simmer and covering for about 30 minutes.
- Remove 1.5 Cups of soup from the pot (as per original recipe) and place into a blender with the reserved black beans. Blend, adding a little stock or water if required. If you do not have a vented blender such as a Vitamix, you will need to wait for the soup to cool down prior to blending. Or, if you prefer to use a hand blender, add the remaining beans to the pot and blend to desired consistency.
- Return blended soup to the pot. Add lime juice to the soup and stir to combine. Optional toppings for the bowl: chopped cilantro, cashew sour cream or vegan shredded cheese.
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