5.0 from 24 votes
Easy Black Bean Soup Recipe (just 20 minutes!)
A warm, earthy black bean soup with garlic, cumin and cilantro and a touch of cayenne. Vegetarian, Vegan AND Gluten Free! Ready in 20 minutes!
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4
Calories: 523 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 teaspoon olive oil
- 2 small onions diced finely (about 2 cups)
- 3 garlic cloves minced
- 1 teaspoon ground cumin
- 15 ounces black beans drained and rinsed
- 1.5 cups vegetable stock
- 1/2 cup water
- salt & pepper to taste
- pinch cayenne
- 1/2 cup cilantro chopped finely
Instructions
- Heat oil in large saucepan over medium heat.
- Add onions and cook, stirring, until onions are softened, about 5 minutes.
- Add the garlic and cumin, cook another minute.
- Add beans, broth, water, salt/pepper and cayenne.
- Bring to a boil then reduce heat and simmer for 10-15 minutes.
- Remove from heat and let cool 5 minutes.
- Either use an immersion blender, regular blender or food processor and blend until smooth.
- Add cilantro, and serve.
Cup of Yum
Notes
- Additions:
- Add some sour cream swirled into the top before serving (not for vegans)
- A little chili powder will amp up the heat (see below for how to REALLY amp it up!
- Storage/Freezing:
- Allow to cool completely then store in sealed containers in the refrigerator for up to 4 days. Freeze up to 3 months. To reheat, microwave until fully heated through.
- How to make Spicy Black Bean Soup:
- Bump up the cayenne, or add red pepper flakes with the spices.
- Add a can of chopped green chilies when you add the black beans.
- Add hot sauce to your bowl at serving time.
Nutrition Information
Calories
523kcal
(26%)
Carbohydrates
92g
(31%)
Protein
28g
(56%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Sodium
3063mg
(128%)
Potassium
1627mg
(46%)
Fiber
31g
(124%)
Sugar
9g
(18%)
Vitamin A
1290IU
(26%)
Vitamin C
26.8mg
(30%)
Calcium
216mg
(22%)
Iron
9.7mg
(54%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 523
% Daily Value*
| Calories | 523kcal | 26% |
| Carbohydrates | 92g | 31% |
| Protein | 28g | 56% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 3063mg | 128% |
| Potassium | 1627mg | 35% |
| Fiber | 31g | 124% |
| Sugar | 9g | 18% |
| Vitamin A | 1290IU | 26% |
| Vitamin C | 26.8mg | 30% |
| Calcium | 216mg | 22% |
| Iron | 9.7mg | 54% |
* Percent Daily Values are based on a 2,000 calorie diet.