The Black Bean Soup Recipe

Japleen Kaur

Recipe by Japleen Kaur

Black Bean Soup

Cooking Time

15 minutes

Total Time

25 minutes

  • Water - 250ml (or 2 tablespoons Olive oOil; if not oil-free)
  • Red pepper flakes, to taste (optional)
  • Chilli powder - 2 tsp
  • Canned Organic black beans, drained and rinsed - 15 oz.
  • Vegetable broth - 4 cups
  • Lime juice
  • Salt & Pepper, to taste
  • Cilantro
  • Red Onion, chopped - 1 no
  • Garlic - 1 Clove
  • Jalapeño, finely chopped, to taste (optional)
  • Carrots, chopped - 2 nos
  • Ground Cumin - 2 tsp
  • Bell pepper, chopped (any colour)
  • Black Bean Soup Recipe is a homemade soup with no added flavor or preservatives.

    Black Bean Soup
    • Heat the water (or oil, if preferred) in a soup pot or large dutch oven over medium heat.
    • Stir in the onions and garlic, with a pinch of sea salt and pepper.
    • Then, cook, stirring occasionally until the onions are translucent.
    • Now stir in the jalapeño, carrot, red bell pepper, cumin, chili powder, and red pepper flakes.
    • Cook until vegetables are soft, about 7-9 minutes.
    • Pour in the beans and broth. Bring to a slow boil over medium-high heat then reduce to a gentle simmer.
    • Then, cook until the beans are soft and the broth has lots of flavors, about 20 minutes.
    • Turn off heat.
    • Using a hand immersion blender, blend about half of the soup, still leaving the whole beans intact.
    • Blend more for a smoother texture or less for a chunkier texture, depending on preference (this step is optional)
    • You can also blend half in a regular blender. But make sure to let out the steam, to prevent a soup explosion as it gets very hot. Then, pour it back into the soup pot.
    • Stir in lime juice and cilantro and taste test to see if it needs more salt or pepper. Adjust accordingly.
    • Serve with your favorite toppings!
    • Also, for an even heartier soup, add in brown rice or quinoa! (this step is optional).

    Health Benefits of Black Bean Soup

    • This soup is low-fat and low-sodium but high in fiber.
    • Black beans contain plant compounds called flavonoids, which have anti-inflammatory properties.
    • Combined with veggies this soup helps to give more nutrients, flavor, and great texture.
    • Black beans are low in sodium and contain potassium and calcium. Thus it ultimately decreases blood pressure.
    • Also, the fiber content in the soup plays an important role in weight loos.

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    Please make sure to consume this Black Bean Soup Recipe under the guidance of a dietitian/nutritionist.

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