Heart and Soul Black Bean Soup
Warm your soul with a bowl of Heart and Soul Black Bean Soup, a comforting and nutrient-packed recipe that’s perfect for cozy evenings or meal prep for the week. This hearty vegan soup combines tender black beans, vibrant vegetables, and aromatic spices like cumin, smoked paprika, and oregano to create a deeply flavorful dish. Enhanced with a hint of cayenne pepper for optional heat and finished with fresh cilantro and a squeeze of lime, this soup balances earthy and zesty flavors beautifully. With a creamy yet chunky texture achieved by blending a portion of the soup, it’s rich in both taste and fiber. Ready in under an hour, this easy black bean soup is an ideal choice for a satisfying gluten-free dinner or a healthy make-ahead lunch. Garnish generously and serve with your favorite crusty bread for a nourishing, irresistible meal.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 4 cloves garlic cloves, minced
- 2 medium carrot, diced
- 2 stalks celery stalk, diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.25 teaspoon cayenne pepper (optional)
- 4 cups black beans, canned, drained and rinsed
- 4 cups vegetable broth
- 1 cup diced tomatoes, canned
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
- 4 wedges lime wedges (optional, for serving)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and sauté for 3-4 minutes, or until softened.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally.
Add the ground cumin, smoked paprika, oregano, and cayenne pepper (if using). Stir well to coat the vegetables in the spices and cook for 1 minute to release the flavors.
Add the black beans, vegetable broth, diced tomatoes, and the bay leaf. Bring the mixture to a boil.
Reduce the heat to low, cover, and simmer the soup for 25 minutes, allowing the flavors to meld together.
Remove the bay leaf and discard.
For a creamier texture, use an immersion blender to blend part of the soup directly in the pot, or transfer 2 cups of the soup to a blender and purée until smooth. Stir the purée back into the pot.
Season the soup with salt and black pepper. Adjust seasoning to taste.
Serve the soup hot, garnished with chopped fresh cilantro and a lime wedge on the side, if desired.
Nutrition Facts
Calories |
1758 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.5 g | 54% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7075 mg | 308% | |
| Total Carbohydrate | 283.2 g | 103% | |
| Dietary Fiber | 89.8 g | 321% | |
| Total Sugars | 42.9 g | ||
| Protein | 82.8 g | 166% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 874 mg | 67% | |
| Iron | 26.6 mg | 148% | |
| Potassium | 6286 mg | 134% | |
*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.
