Do you have a couple cans of black beans hanging out in the back of your pantry that have been collecting dust? It’s time to brush them off and put them to good use in this vegan one pot black bean soup! You can whip this soup up in just about 30 minutes with little effort since most of the steps just involve dumping things into your pot. If you don’t have an immersion blender, you may need to dirty your blender too, but this soup is still super simple to make.
What are the health benefits of eating black beans?
- Like other legumes, beans are a great source of plant-based protein and fiber. In fact, a 1 cup serving of black beans has 15 grams of protein!
- Speaking of fiber, a bowl of this soup provides up to 1/2 of your daily needs for fiber (25-35 g/day). Getting enough fiber in your diet can help lower “bad” LDL cholesterol levels and reduce your risk of heart disease.
- Black beans are a great source of potassium which is important for regulating your blood pressure.
- Many Americans don’t get enough magnesium in their diet which is important to note since magnesium deficiency has been associated with cardiovascular disease, osteoporosis, hypertension, and diabetes. Regularly incorporating foods that are high in magnesium in your diet like black beans will help you meet the recommended intake for magnesium.
Tips for making this vegan one pot black bean soup
- Like most soups, this black bean soup gets cooked up in one large pot which means fewer dishes to wash!
- This soup requires less than 15 ingredients; most of which you likely already have at home! Fridge looking bare? You can probably still whip up this tasty soup since you basically need just a few canned goods and spices.
- I like to partially puree this soup because I like it to be chunky but you can definitely puree it smooth if you prefer. Don’t skip the pureeing step because it helps thicken the soup!
- To serve, add a dollop of vegan sour cream, chopped cilantro, jalapeno, salsa, crumbled tortilla chips, etc. Honestly, whatever toppings you may use on a taco go great on this soup!
This soup is…
Vegan, gluten free, and super simple to make!
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PinDescription
Put those cans of black beans that have been lingering in your pantry to good use in this super simple vegan one pot black bean soup.
Ingredients
- 2 tablespoons olive oil
- 1/2 red onion, chopped
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 2 cups low sodium vegetable broth
- 2 (15.5 oz) cans black beans
- 1 (14.5 oz) can diced tomatoes
- 2 tablespoons red wine vinegar
- 1 dried bay leaf
- 1 teaspoon oregano
- 1 teaspoon cumin
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon sea salt, plus more to taste if needed
Instructions
- In a large dutch oven, heat oil, pepper, and onion over medium high heat for 5 minutes or until onion begins to soften and become translucent.
- Add the garlic and sauté for another minute.
- Add the broth, black beans, tomatoes, and red wine vinegar. Stir well.
- Add the bay leaf, oregano, cumin, cayenne, salt and pepper. Allow soup to simmer for about 10 minutes.
- Use an immersion blender to partially puree the soup, leaving some beans/vegetables whole. (You can also transfer 1/2 of the soup to a blender and puree it until smooth and then add back into the pot.) Bring to a simmer again for another 10-15 minutes or until soup has reached desired consistency.
- Serve with sour cream, cilantro, jalapeño, avocado, etc.
Notes
Recipe makes about 5 1/2 – 6 cups of soup depending on how long you simmer it as it thickens the longer you cook it over the stove.
Nutrition
- Serving Size: 1 1/2 Cup
- Calories: 312 kcals
- Sugar: 5.5 g
- Sodium: 634 mg
- Fat: 8 g
- Saturated Fat: 1.2 g
- Unsaturated Fat: 6.8 g
- Trans Fat: 0 g
- Carbohydrates: 47 g
- Fiber: 18.5 g
- Protein: 15.5 g
- Cholesterol: 0 mg
Rebecca @ Strength and Sunshine says
November 5, 2014 at 1:10 pmI’m convinced black beans were created just for the purpose of soups and chilis 😉
Rebecca says
November 5, 2014 at 2:26 pmThis looks delicious! Love the idea of the plantains on the side
Marisa @ Uproot from Oregon says
November 5, 2014 at 2:48 pmI love black bean soup – definitely going to try this recipe out soon!
Elizabeth @ Enjoy Every Bite says
November 5, 2014 at 6:06 pmThis looks delicious! We are huge fans of Mexican-Style dishes so we’ll have to try this! Love all of the healthy ingredients!
genevieve @ gratitude & greens says
November 5, 2014 at 6:35 pmI unfortunately don’t have any black beans sitting in my pantry, otherwise I would be making this right now… I’m really feeling like soup!
Lisa @ Healthy Nibbles & Bits says
November 6, 2014 at 5:32 amI’ve been having a few troubles in the kitchen as well! This bean chili, though, looks fantastic!
jill conyers says
November 6, 2014 at 10:43 amYum! Happily pinned for menu planning.
Samantha says
November 9, 2014 at 1:51 amYum ! I can’t wait to try to make this ! Black Bean soup is my favorite soup ever !
Nancy Blezy says
January 20, 2015 at 10:51 pmthanks for a great smelling recipe. It is cooking on the stove now. I doubled the recipe to have some to freeze – but I have FAR more than the expected 3, 1 cup servings/ recipe. If the recipe calls for us to remove 3 cups to purée and then stir back into the rest of the soup – it is impossible that it would only make 3 single cup servings. Are the suggested servings off – or the calories? Thanks
DietitianDebbie says
January 20, 2015 at 11:13 pmI’ve been meaning to make this recipe again to re-measure that. I think that it was actually closer to 4-5 cups total for the recipe. When I took the 3 cups out to puree, there was only 1 or 2 cups left in the pot. I’ll make sure to correct soon! Calories/nutrition info will be adjusted as well. Thanks!
Ye says
November 2, 2015 at 6:22 pmWhy need to take 3 cups out for puree?
Dietitian Debbie says
November 2, 2015 at 6:43 pmYou can purée all of the soup if you prefer it to be smooth. I like chunky soups so I only puréed 3 cups and added it to the rest.