Black Bean Onion Soup
Warm, hearty, and bursting with bold flavor, this Black Bean Onion Soup is the ultimate comfort food that’s as nutritious as it is satisfying. Featuring deeply caramelized onions, robust black beans, and a fragrant blend of cumin, smoked paprika, and oregano, this soup achieves the perfect balance of richness and spice. A touch of lime juice and fresh cilantro add a zesty, vibrant finish, while optional dollops of sour cream provide a luscious creaminess. Whether you prefer a chunkier texture or a silky-smooth consistency, this versatile recipe can be tailored to your taste. Ready in just an hour, and perfect for cozy weeknight dinners, this plant-based black bean soup is also naturally gluten-free and can easily be made vegan. Serve it as a standalone meal or pair it with crusty bread for a wholesome, satisfying experience!
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 2 cups (dried) or 3 cans (15 oz each) black beans
- 2 medium yellow onion
- 4 large garlic cloves
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 whole bay leaf
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 1 whole (for serving) lime
- 2 tablespoons (chopped, for garnish) cilantro
- 2 tablespoons (optional, for serving) sour cream or vegan sour cream
Instructions
If using dried black beans, rinse and soak them in water overnight. Drain and rinse before using. Alternatively, use canned black beans and rinse them thoroughly.
Peel and thinly slice the onions. Mince the garlic cloves.
Heat the olive oil in a large pot over medium heat. Add the sliced onions and cook, stirring occasionally, until they are deeply caramelized and golden brown, about 15-20 minutes.
Add the minced garlic to the pot and cook for 1-2 minutes, stirring constantly to prevent burning.
Stir in the ground cumin, smoked paprika, oregano, salt, and black pepper. Cook for 1 minute until the spices are fragrant.
Add the black beans, vegetable broth, and bay leaf to the pot. Stir well and bring the mixture to a boil.
Reduce the heat to low and simmer the soup for 20-25 minutes, stirring occasionally. If using dried beans, you may need to simmer longer until they are tender.
Remove the bay leaf. Use an immersion blender to blend part of the soup to your desired consistency, leaving some beans whole for texture. Alternatively, transfer half of the soup to a blender, blend until smooth, and return it to the pot.
Taste the soup and adjust the seasoning with additional salt or pepper, if needed.
Serve hot, garnished with a squeeze of fresh lime juice, chopped cilantro, and a dollop of sour cream (if using).
Nutrition Facts
Calories |
283 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.0 g | 14% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 1345 mg | 58% | |
| Total Carbohydrate | 38.2 g | 14% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 7.2 g | ||
| Protein | 11.0 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 124 mg | 10% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 587 mg | 12% | |
*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.
