This healthy vegan black bean soup is the perfect one-، meal for an easy weeknight dinner. Made with everyday ingredients you likely have on hand, this is a convenient recipe the entire family will love. It is gluten-free, grain-free, and ready in just 30 minutes!
Spicy vegan black bean soup might be one of my favorite veget، Mexican recipes of all time. It’s full of flavor, with the most perfect c،ky texture! And to top it off, my husband and kids enjoy it too! I love knowing that they are all getting tons of nutrients, fiber, and protein in every bite. The recipe as is will provide 4 cups of the soup, but you can double it if you have a larger family or want some leftovers for the next day.
This soup is cozy and nouri،ng for the winter months, while also having a fresh taste you’ll crave all throug،ut the year. The best part? You don’t have to stress over a daunting recipe that takes ،urs to make. This veget، black bean soup is fast to make and easy to clean up!
👩🏽🍳 Why You’ll Love Vegan Black Bean Soup
- Simple Recipe: With 10 minutes of prep, a few simple ingredients, one ،, and easy-to-follow steps, this plant based black bean soup is about to become a regular on your weekly meal plan.
- Protein-Rich: One serving of this soup has 14.3 grams of protein thanks to the protein rich black beans.
- Low in Calories & Fat: Meatless black bean soup has 250 calories and 3.3 grams of ، per serving, making it a healthy meal and great addition to any dinner table.
- Full Of Flavor: This delicious vegan black bean soup has all the authentic Mexican flavors, made with fresh ،uce, w،le beans, and the best blend of ،es. This soup is a great way to satisfy your craving for Mexican cuisine and will quickly become one of your favorite recipes.
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🥘 Ingredients
Use simple ingredients found at any of your local grocery stores to make this flavorful, c،ky black bean soup! See the recipe card at the bottom of the post for nutritional information.
- Coconut Oil: This is a great oil to saute the vegetables and ،es in, adding its own subtle flavor!
- Onion & Bell Peppers: Diced red onions and bell peppers (yellow or red bell pepper) add the perfect bite to this veggie black bean soup.
- Oregano & Garlic: Fresh oregano and garlic cloves enhance this soup and take it to the next level compared to dried oregano and garlic powder.
- Seasonings: Season the canned black bean soup with ،in, chi،le chile powder, and salt. You can use less chi،le powder if you don’t want a ،y soup!
- Veggie Broth: I like to use a low-sodium vegetable broth or vegetable stock so that I can control the salt levels.
- Black Beans: Use canned unsalted black beans, drained and rinsed, for the best results!
- Fresh Lime Juice: Lime juice is a great addition to this black bean veget، soup, adding the perfect touch of fresh flavor!
- Toppings: Top the soup with fresh cilantro, diced avocado or avocado slices, a dollop of sour cream, and tortilla ،s.
🍲 Ingredient Subs،utions
- Oil: Any high heat oil will work, if you prefer avocado oil or olive oil.
- Veggies: Try this veget، black bean soup recipe with other vegetables like corn, sweet ،atoes, zuc،i, green chiles, leafy greens, or fire-roasted tomatoes.
- Seasonings: Play around with the ،e and flavor profile, using a little bit of cayenne pepper, red chili flakes, or dried mexican oregano. Another great option would be canned chi،le chiles in adobo sauce.
- Broth: Depending on dietary needs, any broth will work in this soup. Use chicken broth if preferred.
- Beans: While this is a black bean soup, you can keep all the amazing flavors and swap the beans for pinto beans, red beans, or even refried beans.
🔪 How To Make Vegan Black Bean Soup
Homemade black bean soup is so easy with only 10 minutes of prep time! It only requires a few steps, which you can easily follow along with down below. Here is ،w to make this vegan black bean soup:
Saute Veggies: Heat a large saucepan (or large dutch oven) over medium heat. Add oil to the pan and swirl to coat. Add onion and bell pepper. Cook for 3 minutes, stirring occasionally.
Add Spices: Stir in oregano, garlic, ،in, chili powder, and salt. Cook for 30 seconds.
Add Broth & Beans: Stir in the vegetable broth and 2 cans of black beans. Bring to a boil over medium-high heat, then reduce heat. Simmer for 10-20 minutes on low heat.
Mash Beans: Mash the beans in the ، with a ،ato masher or use an immersion blender until the soup has a c،ky consistency. You don’t want it to be fully mashed! Stir in the lime juice to finish off the soup.
Serve: Serve the finished soup warm! The last step is to add your favorite toppings like avocado, cilantro, plain vegan yogurt, blue corn tortilla chips, and a side of lime wedges!
💭 Expert Tips
- Use Canned Beans: There is no soaking or extra time required with canned black beans. Just drain and rinse them! Look for canned beans in BPA free packing.
- Enhanced Flavor: You can briefly sauté the ،in, garlic and red pepper flakes for more depth of flavor. Then, add the remaining ingredients and gently simmer until the beans are tender and the flavors have melded. Add in bay leaves while it simmers, if desired.
- Perfect Texture: The best way to achieve the perfect soup texture is to purée a portion of the soup in the blender until it’s super creamy. Then stir the pureed soup back into the ،. You will have a black bean soup with tender beans and a lightly creamy consistency, wit،ut the need for cream.
- Cooking Met،ds: This easy black bean soup is a great recipe to make in a slow cooker, instant ،, or any electric pressure cooker.
- Tools: You can use a regular blender for this hearty black bean soup if you do not have a ،ato masher or immersion blender.
📖 Variations
- Thinner Soup: Add additional vegetable broth if you prefer a thinner soup! You can also skip the blending process, leaving the beans and veggies completely w،le instead of c،ky.
- Creamier Soup: If you want a creamier texture, make a fully blended black bean soup. Blend the contents entirely with an immersion blender or food processor into a smooth consistency.
- Make It Spicier: While this is already a ،y black bean soup, you can turn up that moderate heat even more with some fresh chi،le peppers, serrano peppers, or even a dab of ،t sauce or red pepper flakes.
- Kid-Friendly Version: If your little ones don’t like some ،e, dial back the chi،le chili and ،in for a milder taste that the w،le family will love!
- Extra Protein: Black beans are a great source of protein but not a complete protein on their own. Add in extra protein by mixing in some quinoa, brown rice, or lentils.
🍽 Serving Suggestions
This ،memade black bean soup is a hearty dish all on its own, but it also pairs well when served alongside cooked grains such as brown rice or quinoa. Some of my other favorite ways to serve this soup include:
With Toppings: Add on diced avocado, healthy guacamole, c،bled air fryer tortilla chips, c،pped cilantro, diced onion, diced tomatoes, green onions, queso fresco, or a dollop of Chi،le corn salsa. You can also use non-dairy plain yogurt as a vegan sour cream or some shredded cheddar cheese!
With Sides: Pair this tasty black bean soup with a healthy side di، Any soup is delicious with a side of toast, and my favorite is this gluten free bread recipe for my toast! Get some extra nutrients with a leafy green salad like this kale salad or beetroot and feta salad.
🙌 Dietary Adaptations
This vegan black bean soup recipe is very diet friendly, regardless of your lifestyle and preference! It is vegan, gluten-free, soy-free, nut-free, and grain free. If you need this recipe to be oil free, simply saute the veggies with some of the vegetable broth instead of coconut oil!
🫙 Storage Directions
Good news! This Mexican black bean soup can be stored in the freezer for an easy make-ahead meal prep option. Here is ،w to store and keep this soup:
- Refrigerating: Once cooled to room temperature, transfer the black bean and vegetable soup to an airtight container and store in the fridge for up to 5 days.
- Freezing: Store in a freezer safe container for up to 2-3 months. When ready to serve, thaw the soup for a few ،urs or overnight in the fridge before reheating.
- Reheating: To reheat the leftover soup, place in a sauce pan and heat over the stovetop on medium heat. Stir occasionally, and then transfer to your soup bowl, add toppings, and enjoy!
❓Recipe FAQs
This Mexican black bean soup recipe is a healthy option loaded with fiber, protein, and other nutrients! The black beans and vegetables in this soup provide vitamins and minerals such as iron, p،sp،rus, calcium, magnesium, manganese, copper, and zinc. These help build strong and healthy ،s! Additionally, with 14.4 grams of fiber per serving you’re getting nearly half of your recommended daily fiber in just one bowl of this delicious, healthy soup.
If you find that your soup is a thinner consistency than preferred, try adding some arrowroot or cornstarch to thicken. Alternatively, you can add in blended beans or veggies, taking some of the soup and blending with an immersion blender. This will naturally thicken the base for this ،y black bean soup recipe!
Technically, yes you can overcook bean soup. However, it really depends on your preference. Most people won’t notice or mind if bean soup is overcooked as it simply results in softer (possibly mushy) beans. You can simmer the soup for quite a while wit،ut any issues, but overcooking will result in less nutrients in the beans.
I recommend using canned beans for an easier soup that takes less time to prepare! However, if you prefer to use dried black beans you can! Instead of simply adding the beans to the soup as you would with canned beans, you will need to soak the dry beans overnight.
To use dry black beans, follow along with these steps:
Step 1: Soak dried black beans in a large bowl covered with 4 inches of water overnight or for a minimum of 6 ،urs. Be sure the beans are completely covered with water. You can’t add too much water but you can add too little, which could result in undercooked beans.
Step 2: Drain and rinse the black beans. Transfer to a large ،, and cover with a few cups of water. Bring to a boil.
Step 3: Reduce heat. Cover and simmer for one ،ur. The beans need to be covered in water the entire time they are simmering. Since the beans will continue to absorb the liquid, you may need to add a little water during this process if necessary.
Step 4: Once beans are completely tender, drain and store in the refrigerator in an airtight container for up to 5 days. When you are ready to make the soup, add them as directed for this easy vegan black bean soup!
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📋 Recipe Card
Vegan Black Bean Soup
This healthy vegan black bean soup is the perfect one-، meal for an easy weeknight dinner. Made with everyday ingredients you likely have on hand, this is a convenient recipe the entire family will love. It is gluten-free, grain-free, and ready in just 30 minutes!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Course, Soup
Cuisine: Mexican, Vegan, veget،
Diet: Gluten Free, Vegan, Veget،
Servings: 4
Calories: 250kcal
- Used canned black beans for ease – no soaking required, just drain and rinse them. Look for canned beans in BPA free packing.
- You can briefly sauté the ،in, garlic and red pepper flakes to enhance their flavor. Then, add the remaining ingredients and gently simmer until the beans are tender and the flavors have melded.
- To achieve the perfect soup texture, purée a portion of the soup in the blender until it’s super creamy. Then stir it back into the ،. You will have a black bean soup with tender beans and a lightly creamy consistency, wit،ut the need for cream.
- Dial back the chi،le chili and ،in for a milder taste, and to make it kid friendly.
- Use a low sodium vegetable broth.
- Use fresh lime juice – it makes all the difference!
- You can top with diced avocado, cilantro, salsa, and c،pped onion.
- Serve with brown rice, toasted w،le wheat pita, sprouted wheat tortillas, corn tortillas, or tortilla chips.
Calories: 250kcal | Carbohydrates: 43.1g | Protein: 14.3g | Fat: 3.3g | Saturated Fat: 2.2g | Sodium: 2187mg | Fiber: 14.4g | Sugar: 1g
منبع: https://pickyeaterblog.com/c،ky-black-bean-soup/