Awesome Healthy Black Bean Soup
Warm, hearty, and packed with wholesome ingredients, this Awesome Healthy Black Bean Soup is the ultimate comfort food for busy weeknights or cozy weekends. Bursting with smoky and zesty flavors from cumin, smoked paprika, and lime juice, this nutritious soup is both satisfying and easy to make. It features a colorful medley of sautéed vegetables like carrots, celery, and onions, paired with protein-rich black beans and tomatoes for a nutrient-dense meal. Customizable and family-friendly, you can blend it to your preferred texture and garnish with fresh cilantro and creamy avocado for a delightful finishing touch. Ready in just 45 minutes, this vegan black bean soup makes for a delicious, one-pot dinner that’s perfect for meal prep or feeding a crowd. Keywords: healthy black bean soup, vegan soup recipe, one-pot meal, hearty soup recipe, easy weeknight dinner.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 2 medium, diced carrot
- 2 medium, diced celery stalks
- 3 minced garlic cloves
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 4 cups (cooked or 2 cans, rinsed and drained) black beans
- 4 cups vegetable broth
- 1 14-ounce can diced tomatoes
- 1 bay leaf
- 2 tablespoons lime juice
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoons (adjust to taste) black pepper
- 0.25 cup, chopped (for garnish) fresh cilantro
- 1 (optional, diced for garnish) avocado
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic, ground cumin, smoked paprika, and dried oregano. Cook for 1 minute until fragrant.
Add the black beans, vegetable broth, diced tomatoes (with their liquid), and bay leaf. Stir to combine.
Bring the soup to a boil, then reduce the heat to low and let it simmer, uncovered, for 20 minutes to allow the flavors to meld.
Remove the bay leaf. For a creamier texture, use an immersion blender to partially blend the soup, or transfer about half the soup to a blender, puree, and return it to the pot. Be careful when blending hot liquids.
Stir in the lime juice, salt, and black pepper. Taste and adjust seasonings as needed.
Ladle the soup into bowls and garnish with chopped cilantro and diced avocado, if desired. Serve warm!
Nutrition Facts
Calories |
142 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.7 g | 5% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 536 mg | 23% | |
| Total Carbohydrate | 27.4 g | 10% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 14.5 g | ||
| Protein | 5.2 g | 10% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 217 mg | 17% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1190 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
