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Hearty 30-Minute Canned Black Bean Soup (Vegan)
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Hearty 30-Minute Canned Black Bean Soup (Vegan)

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!

Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings: 4 servings
Calories: 559 kcal
Course: Soup
Cuisine: Mexican

Ingredients

  • 46 ounces black beans including liquid, low sodium preferred, 3 cans
  • 2 Tablespoons extra virgin olive oil
  • 1 ½ cups yellow onion diced
  • 1 cup celery diced, about 2 ribs
  • 1 red bell pepper diced
  • 2 Tablespoons jalapeño finely chopped, 1 pepper
  • 4-5 cloves garlic minced
  • 1 Tablespoon cumin
  • 1 Tablespoon chili powder
  • 1 teaspoon smoked paprika
  • 2 teaspoons oregano dried
  • ¼ teaspoon red pepper flakes
  • 1 teaspoon vegetable bouillon
  • 3 cups vegetable stock
  • kosher salt to taste
  • ½ cup cilantro finely chopped
  • lime juice fresh

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Add garlic, seasonings, and Bouillon. Stir to combine and saute for 2 minutes.
  4. 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.
  5. 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.
  6. 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!

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

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%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 559

% 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.