Spiced Black Bean Soup
Warm up your senses with this hearty and flavorful Spiced Black Bean Soup, a soul-soothing dish that's as nutritious as it is delicious. Packed with protein-rich black beans, aromatic garlic, and a medley of vibrant vegetables like carrots and celery, this soup is elevated by bold spices including smoky paprika, earthy cumin, and a hint of heat from optional red pepper flakes. Simmered in a rich vegetable broth with a touch of tangy lime juice, this comforting soup achieves the perfect balance of creamy and chunky textures with an easy immersion blending technique. Topped with fresh cilantro and a dollop of sour cream or Greek yogurt, it’s a satisfying one-pot meal ideal for busy weeknights or cozy weekends. This gluten-free, vegetarian recipe is quick to prepare in just 45 minutes, making it a wholesome and flavorful option for the whole family.
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Recipe Information
Ingredients
- 4 cups (cooked) or 2 cans (15 oz each), drained and rinsed black beans
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 4 minced garlic cloves
- 1 large, diced carrot
- 2 diced celery stalks
- 2 teaspoons ground cumin
- 1.5 teaspoons smoked paprika
- 1 teaspoon ground coriander
- 1 teaspoon dried oregano
- 0.25 teaspoon (optional, for heat) red pepper flakes
- 4 cups vegetable broth
- 2 tablespoons tomato paste
- 2 tablespoons lime juice
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon (or to taste) black pepper
- 0.25 cup, chopped (for garnish) fresh cilantro
- 0.25 cup (optional, for garnish) sour cream or Greek yogurt
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, garlic, carrot, and celery. Sauté for 5-7 minutes until the vegetables are softened and the onion is translucent.
Stir in the ground cumin, smoked paprika, ground coriander, dried oregano, and red pepper flakes (if using). Cook for 1-2 minutes more to toast the spices and enhance their flavor.
Add the black beans, vegetable broth, and tomato paste. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low and let simmer for 15-20 minutes to allow the flavors to meld.
Using an immersion blender, carefully blend part of the soup until slightly thickened, leaving some beans whole for texture. Alternatively, transfer about 2 cups of the soup to a blender, purée until smooth, and return to the pot.
Stir in the lime juice, then taste and adjust the seasoning with salt and black pepper as needed.
Ladle the soup into bowls and garnish with fresh cilantro and a dollop of sour cream or Greek yogurt, if desired.
Serve hot and enjoy!
Nutrition Facts
Calories |
539 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.2 g | 20% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2226 mg | 97% | |
| Total Carbohydrate | 79.9 g | 29% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 10.9 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 266 mg | 20% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 731 mg | 16% | |
*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.
