Get the Recipe Hearty 30-Minute Canned Black Bean Soup (Vegan)
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Get the Recipe Hearty 30-Minute Canned Black Bean Soup (Vegan)
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This is THE black bean soup recipe—made with canned beans to keep it easy. It's loaded with smoky, spice-forward flavor paired with a rich and hearty texture. It's vegan and vegetarian, plus it's ready in just 30 minutes for a quick dinner!
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Ingredients
- 46 46 ounces (3 cans) black beans including liquid, low sodium preferred
- 2 2 Tablespoons extra virgin olive oil
- 1 ½ 1 ½ cups yellow onion diced
- 1 1 cup celery diced, about 2 ribs
- 1 1 red bell pepper diced
- 2 2 Tablespoons Jalapeño finely chopped, 1 pepper
- 4-5 4-5 cloves garlic minced
- 1 1 Tablespoon cumin
- 1 1 Tablespoon chili powder
- 1 1 teaspoon smoked paprika
- 2 2 teaspoons dried oregano
- ¼ ¼ teaspoon red pepper flakes
- 1 1 teaspoon vegetable bouillon
- 3 3 cups vegetable stock
- kosher salt to taste
- ½ ½ cup cilantro finely chopped
- fresh lime juice
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Instructions
- Black Bean Prep: Add one can of black beans with their liquid to a bowl and mash until mostly smooth yet slightly chunky; I like to use a fork to keep it easy, but a potato masher or large spoon will work, too. Set aside. You'll also use the liquid from the other cans of beans, so do not drain or rinse.
- Heat olive oil in a large stock pot or Dutch oven over medium high heat. Add onion, celery, bell pepper, and jalapeno with a pinch of salt; saute 6-7 minutes until soft.
- Add garlic, seasonings, and Bouillon. Stir to combine and saute for 2 minutes.
- Add the 2 cans of black beans to the pot with their liquid, and the mashed black beans, and stir into soup along with vegetable stock. Take note if you're using low sodium beans or not, this will impact how much additional salt you'll need to add.
- Bring the soup to a boil, then lower heat to a simmer for around 20 minutes until the beans are tender and the flavor has developed. To finish, stir in cilantro and squeeze half of a lime in, then taste test after it's added to see if you need to add additional salt.
- Serve immediately with tortilla chips, sour cream, and avocado as desired. Store any leftovers in an airtight container in the fridge for up to 5 days. Reheat in the stovetop or microwave. It also freezes well!
Equipments used:
Notes
- Low sodium or no salt beans are recommended since we're also using the liquid, this way you'll have control and can season to taste.
- Serving Size: 4 large soup portions or up to 6 smaller portions.
Nutrition Information
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Calories
559kcal
(28%)
Carbohydrates
92g
(31%)
Protein
31g
(62%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
6g
Sodium
777mg
(32%)
Potassium
1507mg
(43%)
Fiber
32g
(128%)
Sugar
6g
(12%)
Vitamin A
2572IU
(51%)
Vitamin C
54mg
(60%)
Calcium
160mg
(16%)
Iron
9mg
(50%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 559 kcal
% Daily Value*
| Calories | 559kcal | 28% |
| Carbohydrates | 92g | 31% |
| Protein | 31g | 62% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 777mg | 32% |
| Potassium | 1507mg | 32% |
| Fiber | 32g | 128% |
| Sugar | 6g | 12% |
| Vitamin A | 2572IU | 51% |
| Vitamin C | 54mg | 60% |
| Calcium | 160mg | 16% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
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