5 from 105 votes
Best Black Bean Soup
This Best Black Bean Soup combines softened onion, celery, and red bell pepper with black beans and a blend of spices including cumin and smoked paprika. The soup is simmered until the beans are tender, then partially pureed for a creamy texture with some whole beans remaining. The fresh lime juice and cilantro added at the end brighten the flavor. This robust soup offers a hearty texture and smoky undertones, suitable as a warming meal starter or a light main dish.
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings:
6
Calories:
314 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 large yellow onion , finely chopped
- 3 celery chopped, ribs
- 1 large red bell pepper , chopped
- 4 garlic minced, cloves
- 1 tablespoon cumin ground
- 1 teaspoon smoked paprika
- 1/2 teaspoon oregano dried
- 1/2 teaspoon red pepper flakes (optional; for a spicy soup)
- 4 cups vegetable broth
- 4 (15 oz.) can black beans , drained and rinsed
- 2 teaspoons salt I use Real Salt brand, fine sea salt
- 1 tablespoon lime juice freshly squeezed
- 1/4 cup cilantro freshly chopped
Instructions
- Heat the olive oil in a large pot over medium heat, and saute the onion, celery, and red bell pepper until they start to soften, about 5 minutes.
- Add the garlic, cumin, smoked paprika, oregano, and red pepper flakes (if using), and stir briefly, just until they are fragrant, about 1 minute.
- Add in 1 cup of the vegetable broth, and scrape the bottom of the pot to make sure nothing is stuck to the pan. Add in the remaining broth, along with the drained black beans, and salt. Bring the liquid to a boil.
- When the soup is boiling, lower the heat and cover the pot, letting the soup cook until the beans are very tender, about 25 to 30 minutes.
- Transfer 4 cups of the soup to a blender. Be sure to remove the vent in the blender's lid and lightly cover it with a towel, to allow steam to safely escape as you blend. (This way the steam pressure won't make the lid blow off the top-- don't burn yourself!) Carefully blend until smooth, then return the puree back to the soup pot.
- Add in the lime juice and cilantro, and stir until wilted. Then adjust any seasoning to taste, adding more salt, as needed. (I usually add a 1/2 teaspoon more salt.) Serve warm with your favorite toppings, like sliced avocado, sour cream, green onions, or tortilla chips. Leftovers can be stored in an airtight container in the fridge for up to 5 days.
Cup of Yum
Notes
- Blend soup carefully with vented lid to prevent hot steam from forcing the lid off.
- Add lime juice and cilantro last to maintain fresh flavor.
- Adjust or omit red pepper flakes based on desired spice level.
- Nutrition info is estimated for one serving when recipe makes six servings.
Nutrition Information
Calories
314kcal
(16%)
Carbohydrates
55g
(18%)
Protein
18g
(36%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Sodium
2499mg
(104%)
Potassium
1012mg
(22%)
Fiber
21g
(84%)
Sugar
4g
(8%)
Vitamin A
1438IU
(29%)
Vitamin C
46mg
(51%)
Calcium
123mg
(12%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 314
% Daily Value*
| Calories | 314kcal | 16% |
| Carbohydrates | 55g | 18% |
| Protein | 18g | 36% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 2499mg | 104% |
| Potassium | 1012mg | 22% |
| Fiber | 21g | 84% |
| Sugar | 4g | 8% |
| Vitamin A | 1438IU | 29% |
| Vitamin C | 46mg | 51% |
| Calcium | 123mg | 12% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.