This spicy vegan black bean soup is easy to make, incredibly filling and satisfying and has just the right amount of spiciness. It’s made with simple ingredients like onion, garlic, carrot, tomato sauce and black beans but still full of flavour and nutrition. Add some avocado to that and you’ve got a perfect meal in a bowl. This recipe is high in protein, complex carbohydrates and very low in fat. I blended mine for a creamy black bean soup but you can also leave it unblended if you prefer a chunkier soup.
Black Bean Health Benefits
- Cancer-fighting thanks to their flavonoid content, in particular free-radical fighting anthocyanins.
- Heart-protecting thanks to their high soluble fibre content.
- A ton of folate.
- A ton of magnesium.
- A ton of iron.
- Lots of calcium.
Can’t Argue with Science
I was very scientific above, wasn’t I? But it is true, black beans have a lot going for them. Black beans aren’t usually considered a phytonutrient-rich food but much like brightly coloured veggies, that dark, black colour is where the good stuff is! I include black beans in my diet as often as I can, along with all other beans and legumes. They’re such a great source of fibre and plant-based protein and are so versatile and inexpensive.
More Healthy Soups
I’ve been making just about every kinda vegan soup I can think of lately. In the colder months, I never get tired of making soup. They’re quick, easy, delicious, healthy, great for meal prep and there are endless creations just waiting to be made. Lentil soup, chickpea soup, cauliflower soup, kale soup…so many options! You really can’t go wrong with healthy veggie soups, can you?
More Vegan Soup Recipes:
- Vegan Chickpea Quinoa Stew
- Vegan Chickpea Vegetable Chowder
- Red Lentil Tomato Soup
- Vegan Cashew Carrot Soup
If you’re looking for another bean soup recipe, don’t miss the chickpea chowder. It’s one of the most popular recipes on the blog!
Why Make Black Bean Soup?
Why you should try this bean soup:
- easy to make
- ready in less than 30 minutes including prep and cooking time
- high in protein and fibre
- virtually fat-free
- high in iron, vitamin A, vitamin C
- 12% of your daily calcium
- creamy but still nice and hearty
- keeps well so you can make it for food prep
- inexpensive but filling and flavourful
Haha, I’m not very good at writing about food…for me, a good recipe is easy, quick, inexpensive and tastes good and this soup fits the bill. I hope you enjoy it.
Skip the Spice
Oh, and if you don’t want a “spicy” black bean soup, just leave out the jalapeños. It’s delicious either way! OR, try it with chili peppers in adobo sauce for a chipotle-flavoured black bean soup.
Bean Soup Toppings
To take this soup to the next level, try topping it with diced avocado, crushed tortilla chips, vegan sour cream and salsa.
This hearty soup is easy to make and comes together in under 30 minutes making it a great recipe for quick weeknight dinners. It can also be made in advance as it keeps well and the flavours even improve the next day. This soup is low in fat, vegan, gluten-free, oil-free, sugar-free and high in fibre, protein and iron.
- 1 heaping cup diced onion (160 g, approx. 1 small or 1/2 a large)
- 1 heaping cup peeled and diced carrot (160 g, approx. 2 medium)
- 1 diced green pepper
- 1 cup chopped celery (150 g, approx. 3 ribs)
- 1/2 a jalapeno, de-seeded and minced (or a whole one for extra spiciness)
- 3 cloves garlic, minced
- 2 tsp each cumin, oregano and chili powder
- 3-4 cups vegetable broth (start with 3 cups, add a bit if it seems to thick)
- 1 cup (250 mL) tomato sauce (any plain tomato pasta sauce works)
- 1 19 oz can black beans, drained and rinsed (330 g, about 2 cups cooked)
- 1/2 cup finely chopped cilantro
- salt and pepper, to taste
- squeeze of fresh lime juice
- Add the onion, carrot, celery, garlic and bell pepper to a soup pot with a bit of the vegetable broth and cook for 5-10 minutes until starting to soften.
- Stir in the spices and cook for a few more minutes.
- Add the broth, tomato sauce and black beans and simmer lightly until the carrots are tender, about 15 minutes.
- Scoop half of the soup into a blender and puree until very smooth.
- Pour it back into the pot and stir in the cilantro. Season with salt and pepper and add a squeeze of fresh lime juice, if desired.
- Sub 2-3 chili peppers in adobo sauce for the jalapeno for more of a chipotle flavour.
- Start with 3 cups of vegetable broth and add a bit more if it seems to thick, it just depends on the exact amount of veggies you use and how thick you want your soup.
- Serving Size: 1/6th of recipe (350 g)
- Calories: 157
- Fat: 1 g
- Carbohydrates: 30 g
- Fiber: 9 g
- Protein: 7 g