Spicy Vegan Black Bean Soup
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.
Why Make Black Bean Soup?
Why you should try this delicious soup:
- easy to make
- ready in less than 30 minutes including prep and cooking time
- high in protein and fiber
- 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-flavored 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.
More Delicious Vegan Soups
I love making lots of soups in the colder months. I never get tired of them. They’re quick, easy, delicious, healthy, great for meal prep and there are endless creations just waiting to be made. If you love this black bean soup, give these recipes a try, and 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.
- 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 too 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 beans)
- 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, stirring occasionally. You can saute in a bit of olive oil if you prefer.
- Stir in the spices and cook for a few more minutes.
- Add the broth, tomato sauce and black beans and bring to a simmer. Simmer lightly until the carrots are tender, about 15 minutes.
- Scoop half of the soup into a blender and puree until very smooth. Alternatively, you can use an immersion blender in the pot but I like the creaminess achieved by transferring it to the blender.
- Pour the blended soup 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 too 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
Keywords: easy, quick, healthy, vegetarian