Banders Black Bean Soup
Cozy up with a bowl of Banders Black Bean Soup, a wholesome and flavorful dish that's perfect for weeknight dinners or meal prep. Packed with protein-rich black beans, vibrant vegetables like carrots and celery, and a medley of bold spices including smoked paprika and cumin, this soup delivers a smoky, hearty flavor with a hint of warmth from optional cayenne pepper. The recipe strikes a balance between creamy and chunky textures thanks to a quick blitz with an immersion blender, while fresh lime juice and cilantro brighten each spoonful. Garnish with diced avocado and crispy tortilla chips for added indulgence, and enjoy a satisfying meal in just under an hour. Ideal for vegetarians and effortlessly adaptable, Banders Black Bean Soup is a nourishing, one-pot wonder that’s as comforting as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 1 large carrot, diced
- 2 celery stalk, diced
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon cayenne pepper (optional)
- 4 cups canned black beans, drained and rinsed
- 4 cups vegetable broth
- 1 cup diced tomatoes
- 1 tablespoon fresh lime juice
- 2 tablespoons fresh cilantro, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large avocado, diced (optional, for topping)
- 1 handful tortilla chips (optional, for serving)
Instructions
Heat olive oil in a large pot over medium heat.
Add diced onion, carrot, and celery. Sauté for 5-7 minutes until vegetables are softened.
Stir in minced garlic, ground cumin, smoked paprika, oregano, and cayenne pepper (if using). Cook for 1 minute until fragrant.
Add black beans, vegetable broth, and diced tomatoes to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 20 minutes.
Using an immersion blender, puree the soup slightly to thicken it while leaving some texture. Alternatively, transfer about 2 cups of soup to a blender, puree, and return it to the pot.
Stir in lime juice, cilantro, salt, and black pepper. Taste and adjust seasonings as needed.
Serve the soup hot, topped with diced avocado, and a handful of tortilla chips if desired.
Nutrition Facts
Calories |
522 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1550 mg | 67% | |
| Total Carbohydrate | 71.4 g | 26% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 8.8 g | ||
| Protein | 21.1 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 179 mg | 14% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1591 mg | 34% | |
*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.
