I’ve been seriously crushing on this Mexican style black been soup, for quite some time. I wasn’t purposely keeping the recipe from you…I’ve just been busy hanging out with and enjoying it…on repeat! Because, what’s not to like when you find a healthy recipe that’s super tasty and oh so simple to make?
It’s time though. It’s time for you to meet your new favorite soup. Don’t be shy now. Pull out a cutting board and a pot and you’re good to go! Chop, saute, stir, puree…and BAM it’ll be time to put on toppings and get all cozy with your warm and nourishing bowl.
There is just so much to like about this soup….it’s tasty, nutritious and easy to make. It’s good for any time of the day, any season and any occasion. Meal prep perfect too. Black bean soup is both nutrient dense and super affordable. AND….it’s sexy. Yeah, I just used the word sexy to describe a pot of soup! Attractive, interesting, and definitely enticing.
I know a lot of people who shy away from Mexican inspired food because they’ve deemed it not be healthy. Say what? One of the beauties of making food from scratch is that YOU GET TO CONTROL THE INGREDIENTS you use. So, this soup (and everything you eat) has the possibility of contributing towards vibrant good health, or moving you closer towards disease….you get to decide which. When you’re the boss of the recipe, you don’t have to compromise on nutrition….or taste.
What’s in Black Bean Soup?
I’ve made it easy for you by choosing wholesome, real ingredients for this recipe Many already made soups use “natural flavors” which, by the way, aren’t very natural. It often means MSG or other ingredients that are highly processed and generally loaded with chemicals. The delicious flavor in this easy black bean soup comes from aromatics, spices, herbs, peppers. That’s it! Gently cooking the onions, garlic, jalapenos and spices enhances the flavors for a super tasty soup.
What are the benefits of eating Black Bean Soup?
Black beans are loaded with protein and fiber, and low in fat. Ideal to keep your blood sugar stable and keep you full for longer periods of time. YAY! Who couldn’t use more vegan recipes that are easy to make and fill you up rather than out?
Loaded with both soluble and insoluble fiber, black beans help you stay regular…..which means less constipation and bloating.
Black Beans are rich in nutrients that contribute towards well being:
- High levels of magnesium are crucial to bone health.
- Potassium helps regulate blood pressure levels.
- Folate helps turn carbohydrates into energy…..a natural source!
- Phosphorus is good for bone/teeth health as well as kidney and tissue repair.
Not only is soup an easy to make meal, but it’s also an ideal choice for meal prep. This recipe can be made in advance and eaten throughout the week, for lunch or dinner. Black bean soup freezes well…be sure to leave some extra room on the top of the mason jar before freezing to account for expansion.
Although this black bean soup is delicious on its own, the toppings can add texture, flavor, color and nutrition. It’s fun to make when you have guests over…you can set up a toppings bar and let everyone make theirs exactly to their preferences. (I do this with Veggie Fajitas too!) Sprinkle on some hemp seeds for healthy fats and protein. Avocado is my favorite way to make the soup creamy with healthy fats, and no dairy. Chopped up peppers are awesome for crunch and a burst of vitamin C. Tell me in the comments what your favorite toppings are.
- 3 15.5 oz can black beans
- 2 Tablespoons olive oil
- 1 large yellow or white onion, chopped
- 3 ribs celery, diced
- 4 cloves garlic, minced
- 2 jalapeno peppers, seeded and minced
- 1 4 oz can diced green chiles
- 1 teaspoon chili powder
- 1 Tablespoon ground cumin
- 1/2 teaspoon sea salt
- 1/4 teaspoon chipotle chili powder or cayenne pepper
- 1/4 cup chopped fresh cilantro
- 1 lime, zested and juiced
- 4 cups veggie broth
- In a large stock pot or dutch oven, over medium heat, swirl in olive oil and saute onion until translucent, about 5 minutes.
- Add in celery and jalapeno and continue to cook for 3 minutes.
- Stir in garlic and spices and cook until fragrant, stirring constantly for about 30 seconds.
- Add chilies, beans and veggie stock. Stir well and bring to a boil. Immediately reduce heat to a low simmer and cook until liquid is slightly reduced, about 15 minutes.
- Use an immersion blender to partially puree----leave about 1/2 the beans whole.
- Zest and juice the lime over the pot and stir well.
- Garnish with slices of lime, cilantro, sliced jalapeno or chunks of avocado. A swirl of vegan yogurt is also a great idea.
Soup will stay good in the fridge in an air-tight container for 5 days, or freeze for 3 months.
Serving Size1 cup
Amount Per Serving Calories 195Total Fat 6gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 5gCholesterol 1mgSodium 636mgCarbohydrates 29gFiber 10gSugar 6gProtein 9g
If you love the taste of this easy black bean soup, then you will also like: