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.
Vegan Sweet Potato Corn Chowder // Vegan Chickpea Vegetable Chowder // Red Lentil Tomato Soup // Coconut Ginger Carrot Soup // Healthy Kale and Cauliflower Soup // Easy Vegan Minestrone Soup
Spicy Vegan Black Bean Soup
-
Prep Time: 10 mins
-
Cook Time: 20 mins
-
Total Time: 30 minutes
-
Yield: 6 1x
-
Category: Soup
-
Method: Stovetop
-
Cuisine: Vegan, Gluten-Free
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.
Ingredients
- 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
Instructions
- 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.
Notes
- 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.
Nutrition
- 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
I asked my husband for an immersion blender for Christmas so I could make this more! Lol. One of my favorite soups! I always forget to double the recipe and it goes wayyy to quickly.
★★★★★
I just made this tonight and it was delicious! I didn’t blend the soup, (because I’m too lazy), and the hubs and I poured it over some jasmine rice. It was SO stinkin’ good, and we’ll definitely make it again. We like things a little on the spicier side, so I think I’ll use the whole jalapeno next time.
Thank you!
I just “found” you recently, so I’ll be pouring over your website in the next couple of weeks. I look forward to learning more about you and your yummy food! (Any favorite “go to” curries I should try?)
★★★★★
So glad you enjoyed it. Thanks for giving it a try and leaving your review! Definitely try the panang curry and coconut red lentil dahl…they are both favourites. Enjoy!
This looks amazing and I can’t wait to try it! Where did you get those cute soup bowls from?
They’re from HomeSense a few years ago. Hope you enjoy the recipe!
I would rename this Burrito Soup.
The first time I made it, I did a double batch. It was so, SO good I ate the whole thing in 3 days. By myself 🙂
★★★★★
Haha, I like the sounds of burrito soup! So glad you enjoyed it…3 days sounds reasonable to me!!
Excellent! I made this tonight and it was easy and tasty. Added vegan cashew queso dip and some guac. We’ll definitely make this again. Thanks!
★★★★★
That sounds delicious! I’m so glad you enjoyed the recipe. Thanks for adding your feedback!
Very easy to make, very good taste!
★★★★
And very happy to hear you enjoyed it!
Soup was delicious and had a great kick, however I did use Serrano peppers as I didn’t have jalapeños. The only comment I would make would be about the total time, or maybe prep time. Unless you are a restaurant-trained sous chef, or have a mincing & chopping device, I was not able to chop and mince all ingredients in 10 mins. Plus blending the soup, I would say it was, for me anyway, 45-50 minutes to serving. That being said, everyone in the family loved it! I wish I could give it 4.5.
★★★★
Thanks Nora…glad you enjoyed it!
LOVED this soup!!! Made with a side of vegan grilled cheese in my air fryer and it was a hit for the non-vegan family! Will definitely make again 🙂
★★★★★
Sounds like the perfect meal! Glad you enjoyed it.
When do you add the jalapeños? Doesn’t say in recipe so I added with the regular green pepper.
Sorry, they should actually be added in step 1, but it’s not a big deal if you added them later. I will add that to the recipe! Thanks.