Black Bean Soup
User Reviews
5
Black Bean Soup
Description
This Black Bean Soup begins by gently sautéing diced onion, minced garlic, and optional diced jalapeño in olive oil until translucent and fragrant. Meanwhile, canned black beans are partially pureed with some water to create a thick base, then combined with whole black beans and fire-roasted diced tomatoes, adding layers of texture and smoky flavor. Seasonings including ground cumin, dried oregano, and smoked paprika (or chipotle powder for additional smokiness) deepen the taste profile. The soup is simmered to meld flavors, then finished with salt to taste.
The inclusion of the bean liquid (aquafaba) contributes to the soup's thickness and heartiness. The recipe notes suggest using low-sodium beans for salt control and offer guidance for substituting with soaked and cooked dried beans. Adjusting the level of heat involves skipping the jalapeño and using milder smoked paprika or adding chipotle powder for spice. The resulting soup has a creamy yet textured consistency with a balanced smoky and mildly spicy flavor.
Ingredients
- 1 yellow onion $0.70, about 1/2 cup when diced
- 2 cloves garlic $0.08
- 1 jalapeño $0.15, optional
- 2 Tbsp olive oil $0.22
- 3 oz. cans black beans $2.64, with liquid
- 1 oz. can diced tomatoes $1.25, fire roasted, with juices
- 1 tsp cumin $0.10, ground
- ½ tsp oregano $0.05, dried
- ½ tsp smoked paprika $0.05, or chipotle powder
- salt $0.02, to taste
Instructions
- Dice the onion and mince the garlic. Remove the stem and seeds from the jalapeño, then dice the remaining jalapeño flesh. Add the onion, garlic, jalapeño, and olive oil to a soup pot and sauté over medium heat for about 5 minutes, or until the onions are soft and translucent.
- While the onion, garlic, and jalapeño are sautèing, use a blender to purée two of the three cans of black beans (with liquid from the can). If the beans are too thick to purée, add just enough water to make them blend.
- Add all three cans of black beans to the soup pot (one can of whole beans with liquid, two puréed), along with the can of fire roasted diced tomatoes (with juices), the cumin, oregano, and smoked paprika. Stir to combine.
- Place a lid on the pot and allow the soup to come up to a simmer. Allow the soup to simmer, stirring often, for about 15 minutes. After simmering for 15 minutes, taste and add salt to taste (I added 1/2 tsp). Serve hot with your choice of toppings.
Notes
- Use the liquid from canned beans (aquafaba) to help thicken the soup for a hearty texture.
- Choose low-sodium black beans to better control salt levels in the soup.
- Dried beans can be used by soaking and cooking 4.5 cups; puree about 3 cups with water to mimic canned beans.
- For milder soup, omit jalapeño and use smoked paprika; for spicier, include jalapeño and chipotle powder.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4about 1.5 cups each
Amount Per Serving
Calories 351 kcal
% Daily Value*
| Serving | 1.5cups | |
| Calories | 351kcal | 18% |
| Carbohydrates | 53g | 18% |
| Protein | 18g | 36% |
| Fat | 8g | 12% |
| Sodium | 173mg | 7% |
| Fiber | 18g | 72% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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