Enjoy this easy black bean soup recipe made from scratch! It takes just 10 minutes to prep and is ready in less than an hour. This Cilantro Lime Dressing is incredible drizzled on top!
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Table of Contents
Why You’ll Love This Recipe
- Versatile: This black bean soup is easily adaptable by changing up the spices and toppings.
- Meal prep-friendly: Make this soup in advance so you can enjoy it throughout the week.
- Comforting: It has a great texture and depth of flavor that soothes the soul.
Nutrition For Mental Wellbeing
Black beans are the main ingredient in this vegan soup recipe. Black beans are rich in protein, fiber, antioxidants, folate, copper, thiamine, manganese, magnesium, and iron. They are also a good source of phosphorus and potassium.
Increased fiber intake is directly related to decreased depressive symptoms. A five-gram increase in dietary fiber intake equates to a 5% decrease in the risk of depression [1].
It has been found that folate deficiency correlates with an increased risk of depressive symptoms and risk of developing depression [2]. Learn more about why I’m passionate about health and wellness here.
Ingredients + Notes
This vegan black bean soup uses wholesome pantry staples.
- Spices: A blend of spices, including cumin, oregano, chili powder, coriander, and black pepper.
- Vegetable Bouillon: Veggie bouillon adds depth to the broth. Alternatively, you can use vegetable broth or stock.
- Black Beans: Canned black beans work just fine for this recipe. If you would like to use dried ones, then I recommend soaking them overnight.
A full list of ingredients with exact amounts can be found in the recipe card below.
Substitutions + Variations
If you can’t find an ingredient or have an allergy, here are some recommendations.
- Veggie Broth: Swap the water + veggie bouillon with vegetable broth or vegetable stock. Use whichever you have on hand.
- Spice: For a spicier black bean soup, cayenne pepper or red pepper flakes are great choices. I recommend starting with ⅛ to ¼ teaspoon and working up from there.
- Tomatoes: Diced tomatoes or crushed tomatoes would work well in this vegan black bean soup.
How To Make Black Bean Soup
- Heat oil in a large pot over medium heat. Add onions and sauté on high for about 5 minutes.
- Add garlic, bell pepper, green onion, jalapeño, and all the spices into the pot and continue to sauté for another 4-5 minutes, stirring frequently.
- Pour in water, vegetable bouillon, and salt. Bring to a boil and then reduce to a simmer for 10 minutes.
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- Stir in black beans and simmer for another 10 minutes.
- Mash some of the soup with a potato masher. Or use an immersion blender to blend a portion of the soup.
- Serve with fresh avocado, lime, and cilantro on top.
Servings Ideas
- Vegan cheddar cheese
- Guacamole: It may seem odd, but a spoonful of Homemade Lemon Guacamole on top is oh-so-good!
- Vegan sour cream
- Tortilla chips: Corn chips work beautifully with this thicker soup recipe. Use them to dip or break them up and stir them into your bowl.
- Cilantro lime sauce: This Homemade Cilantro Lime Dressing adds a sharp burst of flavor.
- Avocado: Freshly sliced avocado adds a coolness to every bite.
- Red onions: These Lime Pickled Onions are the perfect topping for this easy bean soup recipe.
Storage Tips
Store leftovers in an airtight glass container. Using glass containers helps maintain flavor and freshness for longer. It can keep in the fridge for up to 4-5 days.
FAQ
Absolutely! Black bean soup is a healthy soup, rich in protein, fiber, and essential nutrients.
For dry beans, an overnight soaking is recommended to reduce cooking time and make them easier to digest.
While it has a moderate carbohydrate content, it’s also high in fiber and protein, making it a balanced option.
If you tried this Vegan Black Bean Soup Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Recipe
Vegan Black Bean Soup
Ingredients
- 1 tablespoon avocado oil
- 1 large red onion, diced
- 5 cloves garlic, minced
- 1 red bell pepper, diced
- 6 green onions, diced
- 1 jalapeño, deseeded and diced
- 2 1/2 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 1/2 teaspoon chili powder
- 1 teaspoon ground coriander
- 1/2 teaspoon ground black pepper
- 4 cups water + vegetable bouillon
- 1 teaspoon salt, more to taste
- 4 1/2 cups black beans, cooked (or three 15oz cans of black beans)
Instructions
- Heat oil in a large pot. Add onions and sauté on high for about 5 minutes.
- Add in garlic, bell pepper, green onion, jalapeño, and all the spices into the pot and continue to sauté for another 4-5 minutes, stirring frequently.
- Pour in water, vegetable bouillon, and salt. Bring to a boil and then reduce to a simmer for 10 minutes.
- Stir in black beans and simmer for another 10 minutes.
- Mash some of the soup with a potato masher. Or use an immersion blender to blend a portion of the soup.
- Serve with fresh avocado, lime, and cilantro on top.
Notes
Nutrition
References
[1] Saghafian F, Hajishafiee M, Rouhani P, Saneei P. Dietary fiber intake, depression, and anxiety: a systematic review and meta-analysis of epidemiologic studies. Nutr Neurosci. 2023 Feb;26(2):108-126. doi: 10.1080/1028415X.2021.2020403. Epub 2022 Jan 4. PMID: 36692989.
[2] Liwinski T, Lang UE. Folate and Its Significance in Depressive Disorders and Suicidality: A Comprehensive Narrative Review. Nutrients. 2023 Sep 4;15(17):3859. doi: 10.3390/nu15173859. PMID: 37686891; PMCID: PMC10490031.
Absolutely love this recipe. Super simple but tastes delicious.. don’t skip the Jalapeño!
Thanks so much Sony! Glad you like it!