This Easy Black Bean Soup Recipe is made with canned black beans, tomatoes, onions, garlic and a blend of simple spices. It’s a healthy vegetarian and vegan meal that will satisfy everyone!
This Easy Black Bean Soup Recipe is one of the healthiest, tastiest and most inexpensive meals I’ve ever made!
Naturally gluten free, vegetarian and vegan, this soup is made with 3 cans of black beans, diced tomatoes, onions, garlic and a simple blend of spices that everyone has in their kitchen. From start to finish, this recipe takes only 40 minutes to make including prep time. It makes about 6 dinner servings or 8-10 side servings, making this a great option for healthy weeknight meals!
My husband and I eat beans about 3 times a week, and this recipe is always at the top of our list. I know you’re going to love it!
Love beans, too? Try these 25 Bean Recipes Using Dried or Canned Beans.
Tips for making Black Bean Soup
Sauté the onions, garlic and tomatoes until the onions have softened and are translucent. This will really help to bring out some of the creamy, rich flavors of the onions while infusing everything with that delicious garlic taste.
Stir in the spices and seasonings and saute them with the onion mixture for about 4 minutes. This will lightly toast some of the spices, which will help intensify and deepen those flavors.
Adjust the amount of red pepper flakes to your liking. If you are sensitive to spicy foods, you can leave out the red pepper flakes completely. If you want this to be a really spicy black bean soup, I recommend doubling the amount!
Use an immersion blender for easy and safe blending. Blending hot soups can be a little tricky. If you can, I recommend using an immersion blender to blend the soup directly in the pot. But if you only have a stand blender, carefully transfer some of the soup into a large blender using a ladle and blend until smooth. Then return the pureed soup to the pot and stir. Make sure not to fill your stand blender past the max fill line, or you may have a soup explosion.
If you only add one additional topping, I recommend squeezing in some fresh lime juice. It adds a punch of brightness and acidity that compliments the creamy and savory black beans so well!
How to store and freeze Black Bean Soup
This soup can be stored in the fridge for up to 5 days in an air-tight container.
To freeze, cool the soup completely in the fridge. Once chilled, scoop into freezer-safe zip-top bags or containers and freeze. When ready to eat, let frozen container thaw completely in the fridge or defrost in the microwave. Reheat on the stove or in the microwave until completely warm.
More recipes to try
- Charro Beans
- Sweet Potato Black Bean Burger
- Spicy Vegetarian Chili
- The Best Creamy Bean Dip
- Authentic Mexican Refried Beans
Ingredients
- 1 1/2 tablespoons olive oil
- 1 large onion, diced
- 2 large plum tomatoes, chopped (about 1.5 cups)
- 2 teaspoons minced garlic (about 4 cloves)
- 2 teaspoons dried oregano
- 1 teaspoon salt, plus more to taste
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 teaspoon red pepper flakes, plus more if you prefer it extra spicy
- 1/2 teaspoon black pepper
- 3 15-ounce cans black beans, drained and rinsed*
- 2 1/2 cups vegetable broth (or chicken broth)
- optional toppings: diced avocados, queso fresco, chopped cilantro, fresh lime juice, sour cream
Instructions
- Heat olive oil in a large Dutch oven or pot over medium-high heat until shimmering.
- Add the onions, tomatoes and garlic. Cook until onions soften and become translucent, about 5 minutes.
- Add oregano, salt, thyme, cumin, red pepper flakes and black pepper. Stir and cook for another 4 minutes until very fragrant.
- Add black beans, broth and stir to mix. Cover and cook for 15 minutes. The soup will be boiling by the end.
- Uncover and carefully blend the soup with a hand held immersion blender until it reaches your desired consistency. If you don’t have an immersion blender, carefully transfer some of the soup into a large blender using a ladle and blend until smooth. Then return the pureed soup to the pot and stir.
- Cook uncovered for another 5-10 minutes, until the soup reaches your preferred thickness. If you cook it too long and want to thin it out, add in more broth.
- Season with more salt to taste and serve with optional toppings like diced avocados, queso fresco, chopped cilantro and sour cream..
Isabel’s Tips:
Nutrition Information
Delicious!
I absolutely love this soup! My 2nd time making it.
I plan to make this tomorrow, as it looks delicious & easy. Can I use canned tomatoes, & if so, about what size can? Should I drain first? Thank you.
Hello! Yes, I would recommend draining one can of diced tomatoes for the recipe. Hope this helps!
I’m counting calories in an effort to lose weight. How big is one serving? 1 cup?
Hi! I’m not quite sure since the total amount isn’t measured. Isabel divided the total recipe by 6.
This soup is super simple and easy to make! It is absolutely delicious and filling too! This soup will become a mainstay in my soup rotation. I really enjoyed it with adding and avocado and a bit of lime juice. Once I am finished with my Daniel Fast I will be adding cheese as a topping.
Hi Isabel, This recipe was amazing!!!! I love your posts and look forward to each and every one.
Finally an authentic, easy way to prepare real recipes that have been a part of your everyday life and prepared the way they are supposed to be, handed down tried and true recipes.
Thank you, Isabel
Can you not rinse the beans for extra flavor and thickness?
Hi Nancy, you could add it in if you’d like but I would omit the salt in the recipe since canned bean liquid is often very salty.
This was really good. Family ate it all up! Your vegan recipes have been a lifesaver since we recently switched to a vegan diet. Thx!
Amazing. I never liked soup before I tried this!! I love the spice and the thick texture of the soup. For those who don’t like spice as much (aka my whole family except me) I use half the amount of red pepper flakes. I’ve served this to the pickiest eaters and they LOVE it. My go-to dish for gatherings. Thanks Isabel!!
Hi Isabel, So, made the recipe tonight and it was amazing. I added more garlic and replaced the chili flakes w fresh ones that had been hanging out tool long in the house. We did the whole accompaniment thing: chopped cucumber, tomato, avocado and then sour cream. Thank you! I have forwarded the recipe to my college daughter (who has to cook for herself).
Yay! I’m so happy you liked it, Cornelia! 🙂 It’s one of my favorites.
Just made this- super delicious! The only addition that I made was 1 tbsp of nutritional yeast for added flavour. I served it with chopped avocado and a few tortilla chips. Thanks!
Oooh, the addition of nutritional yeast sounds delicious! I’m going to have to try that. Thanks, Neala!
This is my favorite go-to soup. High in protein, spicy without getting jalapeño all over your hands,topped with yogurt and diced avacado, as well as being easy to prepare. I always make a recipe (as written!) before I comment. Telling everyone how I did everything except what the autho told me to isn’t very helpful. This was in how easy real vegetarian food could be. Thanks for this one, Isabel.
Thanks, Lisa! This is one of my favorite, too 🙂
Yummy, sounds delicous. Thanks for sharing.
simon
Hi Isabel! This looks so yummy. I can’t wait to try making this! We would love to have you share this over at this week’s Dishing It and Digging It party! Please feel free to join -http://www.angiethefreckledrose.com/dishing-it-digging-it-132 Hope to see you there 🙂
Oh, this sounds amazing. Perfect winter comfort food 🙂
Thanks, Margot 🙂