Black Bean Soup Recipe
A simple, nourishing black bean soup—velvety, smoky, and full of fiber and protein. Ready in under an hour using pantry staples and customizable toppings for a cozy weeknight meal.
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Servings: 4 servings
Calories: 320kcal
Ingredients
- 3 tablespoons olive oil
- 1 medium yellow onion diced
- 2 carrots diced (optional)
- 2 celery stalks diced (optional)
- 4 garlic cloves minced
- 1 jalapeño seeded and minced (optional)
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 2 15-oz cans black beans, drained and rinsed (or 3 cups cooked black beans)
- 4 cups low-sodium vegetable or chicken broth
- 1 bay leaf
- 1 tablespoon tomato paste optional
- Salt and freshly ground black pepper to taste
- Juice of 1 lime
- Fresh cilantro chopped for garnish
- Avocado sour cream or plain yogurt for serving
Instructions
- Heat 3 tablespoons olive oil in a large pot over medium heat.
- Add diced onion (and carrots/celery if using) and sauté until softened, about 5–7 minutes.
- Stir in minced garlic and jalapeño and cook 1 minute until fragrant.
- Add ground cumin, smoked paprika, and oregano; toast the spices for 30–60 seconds.
- Stir in tomato paste (if using) and cook 1 minute to deepen flavor.
- Add drained black beans and pour in 4 cups broth; add the bay leaf and bring to a simmer.
- Reduce heat and simmer gently for 15–20 minutes to let flavors meld.
- Remove the bay leaf, then blend about half the soup with an immersion blender or in batches in a regular blender until smooth.
- Return blended soup to the pot, stir, and adjust thickness with more broth if needed.
- Season with salt, pepper, and lime juice; simmer 2–3 minutes to meld flavors.
- Ladle into bowls and garnish with cilantro, diced avocado, sour cream or yogurt, and a drizzle of olive oil before serving.
Nutrition
Calories: 320kcal | Carbohydrates: 38g | Protein: 14g | Fat: 12g | Fiber: 12g