There’s something deeply comforting about a warm bowl of black bean soup. It’s a staple for a reason! Black beans are not only a powerhouse of nutrition but also incredibly versatile. This recipe is my go-to because it’s a beautiful fusion of flavours, borrowing a little something from European, Mexican, and Caribbean cuisines to create a soup that is both familiar and exciting. It’s packed with plant-based protein and fibre to keep you full and satisfied. The secret weapon? A simple squeeze of fresh lime juice right at the end. It completely transforms the soup, adding a bright, zesty finish that cuts through the earthiness of the beans. Let’s get cooking!
Ingredients
• Savoury Black Bean Soup
• Makes 6 cups / 1.5 L
• 1 tablespoon / 15 mL coconut or olive oil
• 1/2 onion, diced
• 1 clove garlic, minced
• 1 cup / 250 mL diced carrots
• 1 cup / 250 mL diced celery
• 4 cups / 1 L water
• 3 cups / 750 mL cooked or canned black beans, drained and rinsed
• 1/4 cup / 60 mL tomato paste
• 1 1/2 teaspoons / 7 mL ground cumin
• 1 teaspoon / 5 mL dried oregano
• 1 teaspoon / 5 mL dried thyme
• 1/2 teaspoon / 2 mL salt
• 2 teaspoons / 10 mL lime juice
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for 3 to 5 minutes, or until it becomes soft and translucent.
2. Stir in the minced garlic, diced carrots, and diced celery. Cook for another 3 minutes, stirring occasionally, until the vegetables begin to soften.
3. Pour in the water and add the black beans, tomato paste, ground cumin, dried oregano, and dried thyme. Stir everything together and bring the soup to a boil.
4. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30 minutes to allow the flavours to meld together.
5. Stir in the salt. Just before serving, add the fresh lime juice. Taste and adjust seasoning as needed before ladling into bowls.
Nutritional Information
• Per cup (250 mL): calories: 172, protein: 9 g, fat: 3 g, carbohydrate: 29 g, dietary fibre: 10 g, iron: 3 mg, potassium: 618 mg, sodium: 205 mg.
• Percentage of calories from protein 21%, fat 15%, carbohydrate 64%.
Pro Tips
• For a creamier texture, use an immersion blender to partially blend the soup directly in the pot. Blend about one-third of it, leaving the rest chunky for texture.
• Elevate your soup with toppings! Try a dollop of vegan sour cream, fresh cilantro, diced avocado, or a sprinkle of crushed tortilla chips for extra crunch.
• For a spicy kick, add 1/4 teaspoon of cayenne pepper or a finely diced jalapeño along with the garlic and other vegetables.
• This soup tastes even better the next day! Store it in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop.
FAQ
Q: Is this vegetarian black bean soup a good source of protein
A: Yes, this soup is an excellent source of plant-based protein. Black beans are a nutritional powerhouse, and each one-cup serving of this recipe provides 9 grams of protein, making it a very filling and satisfying vegetarian meal.
Q: Can I make this black bean soup vegan
A: Absolutely! This black bean soup recipe is naturally vegan as written. It uses plant-based oils like coconut or olive oil and contains no animal products. For toppings, simply choose vegan options like dairy-free sour cream, avocado, or fresh cilantro.
Q: How can I make this black bean soup creamier without dairy
A: For a creamier, dairy-free texture, use an immersion blender to partially blend the soup directly in the pot. Blending about one-third of the soup creates a rich, creamy base while leaving the rest chunky for a satisfying texture.
Q: How long does this vegetarian soup last in the fridge
A: This soup is perfect for meal prep and stores very well. You can keep it in an airtight container in the refrigerator for up to 4 days. The flavors often meld and taste even better the next day.
