Best Black Bean Soup

This black bean soup is one of my favorite ways to incorporate black beans into the diet. Bright and velvety on the tongue, with a savory hit from cayenne and smoke paprika. And there is something about cumin that complements any bean dish. Try it with chopped avocado, fresh cilantro, sour cream or whole fat Greek yogurt.

This black bean soup is rich in fiber and protein, both comforting and satisfying. Rich in vitamin A and C, as well as magnesium, calcium, and iron. Only 250 calories per cup with 12 grams of protein and around 15 grams of fiber. Which can keep you satiated for hours.

We try to incorporate beans into our diets due to their many health benefits. Diets with regularly consumption of beans and legumes have lower rates of cancer, stronger bones, and improved cardiovascular health. Beans also provide a type of fiber that feeds the good gut bacteria. New research has shown that prebiotics are just as important as probiotics. Happy gut, happy life.

Recommended Reading: The Best Prebiotics for Weight Loss

I prefer black beans due to their high mineral count and antioxidants. They have a neutral but pleasant flavor and picks up a lot of underlying flavors such as cumin and bay leaves. Try out recipes with beans at least 3 times a week.

Preparation

Make sure to soak beans a minimum of 12 hours but aim for an entire day. Beans come with their own protective coating called lectins, which can cause gut inflammation. Avoiding lectins are worth considering if you suffer from auto-immune disease or digestive disorders.

Thoroughly soaked and rinsed beans help remove lectins. If you don’t have time to always prep from dry beans, Eden Organics is a brand of canned beans known for their better preparation practices. Eden Organics uses organic beans and pressure cooks them, making them the less lectin brand on the market. If your local store doesn’t carry Eden Organics, you can order them online here below:

Eden Organics Black Beans [As an Amazon affiliate, I do receive commission on qualifying purchases used through my link, at no cost to you.]

Best Black Bean Soup

You Will Need:

  • 2 cups dried black beans
  • 1 large yellow onion, chopped
  • 4 cloves garlic, minced
  • 1 red pepper, chopped and peeled
  • 1 carrot, chopped
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chili powder
  • 4 cups vegetable broth
  • 2 bay leaves
  • 2 limes
  • Garnish: avocado, chopped cilantro, Greek yogurt or sour cream

Instructions

  • Soak black beans overnight, and rinse thoroughly
    • Soaking and rinsing beans helps remove an inflammatory protective coating called lectins
  • Fire torch red pepper, or peel to remove skin
    • Peeling and deseeding peppers also helps remove plant lectins
  • In a large stock pot, heat 1 tbsp of olive oil and sauté garlic, onions and chopped carrots
  • Add black beans, then fill the pot with vegetable broth. Make sure there is 1 inch of stock above the beans
  • Combine bay leaves, cumin, chili powder, salt & pepper, and smoked paprika
  • Simmer on middle-to high heat for 5 hours, or slow cooker for 9 hours
  • When black beans are tender, turn off heat and squeeze in lime juice
  • Puree mixture with immersion blender or portion out into regular blender
  • Garnish with sour cream, avocado, chopped tomatoes and/or fresh cilantro

We love this black bean soup recipe because it sneaks in some hidden healthy veggies such as onion and garlic, sulfur-rich vegetables known to boost the immune system and fight cancer cells.

I also include carrots and roasted red pepper, to not only add more flavor but to boost the black bean soup’s nutritional profile. Carrots and red peppers contain carotene, a powerful antioxidant that comes from red-orange fruits and vegetables. With these veggies combine, you get the best black bean soup!

I hope you’ll enjoy this black bean soup recipe as much as I do. If you want more vegetarian soup recipes, check out my Curry Butternut Bisque

For the Love of Food

Raw Carrot Salad Science