Spicy Black Bean Soup

This spicy black bean soup is simple to prepare and loaded with plant-based protein for a healthy and filling lunch idea.

I wasn’t always a fan of beans. In fact, when I was a kid I used to hate them. I thought they were weird and mushy and the texture drove me crazy. We only really ate them a couple of ways in our house; either in a big pot of chili or a cold bean salad my mom used to make in batches during the summer. I don’t think it was until I moved out and lived alone that I realized how much food actually costs, and how much of a penny-saver a can of beans could be, that I actually started eating them regularly. At first, the only thing I knew to do with them was to eat them straight out of the can, but the more I started to cook with them, and experiment with different varieties, the more I realized how versatile they can be. In fact, beans work well in everything from stews to salads to soups, much like spicy black bean soup.

In a perfect world, the best way to cook with beans is actually by soaking them and cooking them from scratch. This process helps to make them more easily digested (so they are less of a musical fruit), as it helps to remove the phytic acid and anti-nutrients naturally present in dried beans. Although this is the ideal way to prepare them, I do think there is a time and a place for canned beans, and I frequently use them myself, so I always encourage people to use them too. Using canned beans can help to save time so you can whip up a delicious and healthy meal in a pinch, without breaking the bank.

This spicy black bean soup is such a simple and filling meal, and I truly think that it is a great make-ahead meal or meal prep idea.  In fact, the longer this soup sits in the fridge the better it tastes, as flavors really come together, so it really tastes best on day 2 or 3. Make this spicy black bean soup on a Sunday afternoon for a delicious week’s worth of plant-based protein-filled lunches.

More Bean Soup Recipes:

• Roasted Tomato & White Bean Soup
• Bean and Bacon Soup
• Spring Green Minestrone

Spicy Black Bean Soup

Author: Stephanie Kay

This spicy black bean soup recipe is made with canned beans for simplicity, but if you have dried beans you could certainly use those too.

• Author: Stephanie Kay
• Prep Time: 5 minutes
• Cook Time: 40 minutes
• Total Time: 45 minutes
• Yield: 6 servings
• Category: Soup
• Method: Stovetop
• Diet: Vegetarian

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Ingredients

• 2 (15 oz.) cans black beans, strained and rinsed
• 1 tbsp. olive oil
• 1 yellow onion, diced
• 2 green onions, diced
• 4 cloves garlic, diced
• 1 red bell pepper, cored and chopped
• 1 yellow bell pepper, cored and chopped
• 1 carrot, peeled and diced
• 2 ribs celery, roughly chopped
• 4 cups chicken or vegetable broth
• 1 bay leaf
• 2 tsp. ground cumin
• 1 tsp. chili powder
• 1/2 tsp. ground chillies
• 1/2 tsp. oregano
• 1/2 tsp. sea salt
• 1/8 tsp. ground pepper
• 2 tsp. red wine vinegar
• To Serve: avocado, cilantro, green onion, corn chips

Instructions

1. In a large pot, heat olive oil on a medium heat and add chopped onion, green onion, bell peppers, carrots and celery.
2. Heat on medium for 5-7 minutes until vegetables are cooked through.
3. Add garlic, cumin, chilli powder, oregano and crushed chillies, and cook for about 30 seconds until fragrant.
4. Season with a pinch of sea salt and black pepper.
5. Add in the strained black beans, stir quickly to coat with spice mixture and cover with broth.
6. Add in bay leaf and red wine vinegar, stir to combine.
7. Bring to a simmer, cover and allow to cook for 30 minutes.
8. Once to soup has cooked, the broth is flavourful and beans are tender, remove from the heat and using an immersion blender or in batches using a bar blender, puree until smooth. For a chunkier soup, remove 1 cup of the soup mixture before blending and add it back in at the end.
9. Season with salt and pepper to taste.
10. Serve with sliced avocado, scallion, fresh cilantro and/or corn chips.
11. Enjoy!

Nutrition

• Serving Size: 1 serving
• Calories: 206 calories
• Sugar: 7 grams
• Fat: 3 grams
• Carbohydrates: 36 grams
• Fiber: 13 grams
• Protein: 10 grams