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Intentionally Eat

Black Bean Soup – Quick and Easy

August 2, 2017 by Cindy 26 Comments

Black Bean Soup – Quick and Easy

image of black bean soup quick and easy by intentionally eat in a green bowl topped with nondairy sour cream and cilantro with a copper spoon

This soup can be on your dinner table in less than 20 minutes! Simply puree the ingredients, heat and eat. Your family will love the heartiness of this satisfying soup and best of all, its good for them.

 

I don’t know how many years I’ve been making this black bean soup, but let’s just say it’s been a loooong time. It’s so easy that I can make it faster (I make it in a food processor, so its super fast) than leaving the house and pulling through a drive-thru. PLUS, it’s a heck of a lot healthier!

 

 

Are Black Beans good for you?

You bet they are! They offer fiber, potassium, folate, vitamin B6, plus they are cholesterol free and that equals heart healthy goodness!  The fiber in black beans not only helps to lower the total amount of cholesterol in the blood and decrease the risk of heart disease, but it keeps you feeling full and that helps you lose weight.

Want to know more about the benefits of black beans? Check out this article from Medical News Today.

 

 

This black bean soup is fat-free and only 163 calories per serving.

It’s loaded with fiber, vitamin C and iron. You and your guests will love it. I enjoy serving a small portion along side a spicy taco salad or a big bowl topped with vegan cheddar cheese, sour cream and avocado. Obviously, that will add in fat and calories, so budget wisely and intentionally eat.

image of black bean soup quick and easy by intentionally eat in a green bowl with a copper spoon and red soup pot next to it

 

 

This Black Bean Soup is also great as a bean dip!

I simply let it simmer on the stove a little longer in order to allow it to thicken and just like that – dip. I use it to top nachos, taco salads or just as a simple dip. It’s beyond healthy, especially compared to store brand dips. A lot of store brand dips add unnecessary oil and maltodextrin (Dr. Axe calls it a metabolism death food). Maltodextrin can spike your blood sugar, suppress the growth of probiotics, its made from GMO corn, can cause allergic reactions or side effects, and has no nutritional value at all.  I say make your own and feel good about serving and eating it.

 

You can even freeze this Black Bean Soup!

Save yourself some time, make extra soup and freeze it for a future protein-packed meal. I love these BPA free, Locking Lid Containers for storing leftovers. You could even store individual portions in Mason jars for a quick healthy lunch.

 

Hearty

Flavorful

Fat-Free

and

Fast!

image of black bean soup quick and easy by intentionally eat in a green bowl topped with nondairy sour cream and cilantro with a copper spoon
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5 from 10 votes
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Black Bean Soup - Quick and Easy

This black bean soup can be on your dinner table in less than 20 minutes! Simply puree the ingredients, heat and eat. It's heart healthy and low calorie!
Course Soup
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 servings
Calories 163kcal
Author Cindy @ Intentionally Eat

Ingredients

  • 2 cans black beans drained and rinsed
  • 1 15 oz can tomatoes or 3- 4 whole tomatoes
  • 1 bell pepper
  • 1 onion
  • 1 jalapeno
  • 1 handful cilantro optional
  • 1 tsp garlic
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 pinch cayenne optional
  • salt & pepper to taste

Instructions

  • Add 1 can of beans, tomatoes, peppers, onion and cilantro in a food processor or blender, process until smooth or desired consistency is reached.  
  • Heat soup in a large pot over medium-high heat adding in the other can of black beans and simmer for 10 minutes. Season with garlic, cumin, chili powder, cayenne, salt and pepper.

Notes

Options:   
Add vegetable broth for a thinner consistency.    
 
Add 1 chipotle pepper in adobo sauce for a smoky hot flavor.   

Nutrition

Serving: 1serving | Calories: 163kcal | Carbohydrates: 32g | Protein: 9g | Fiber: 12g

Want an even easier Black Bean Soup?

It won’t taste nearly as fresh or be as nutritionally packed, but you could use a jar of salsa instead of the tomatoes, peppers, onion and cilantro. It will still be healthier and more nutritious than most drive-thru items, so go for it and save yourself even more time.

 

If you love this recipe, you’ll love Kung Pao Cauliflower! You can save tons of time and calories with this recipe, too!

OR

Try these 15 Fast Healthy Dinner Ideas!

 

Did you make this Black Bean Soup?
Let’s see it!  Leave a comment below and share a picture on Instagram with the hashtag #Intentionallyeat or @intentionallyeat

 

 

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Filed Under: Eating, General Tagged With: beans, black bean soup, black beans, Soup

Previous Post: « Easy Mandarin Salad Recipe
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Reader Interactions

Comments

  1. AvatarNicole V

    August 3, 2017 at 1:33 pm

    5 stars
    Looks super tasty! I’m vegan so this recipe works perfectly for me!

    Reply
    • CindyCindy

      August 7, 2017 at 10:23 am

      Awesome Nicole! I hope you love it!

      Reply
  2. AvatarIthfifi

    February 3, 2018 at 7:13 am

    5 stars
    This looks so good! I love how low in calories it is and most of the ingredients are things I normally have floating around at home, I will have to try this for sure!

    Reply
    • CindyCindy

      February 5, 2018 at 12:32 pm

      Thanks so much!

      Reply
  3. AvatarLyosha

    February 4, 2018 at 2:59 am

    5 stars
    Sounds super delicious and easy to make! Trying it next week (probably tomorrow)

    Reply
    • CindyCindy

      February 5, 2018 at 12:51 pm

      Thanks so much! Hope you love it!

      Reply
  4. AvatarMonique Elise

    February 4, 2018 at 8:57 am

    I loveeee black bean soup! I’m currently on a diet and much prefer soups over salads. I’ll definitely be making this!

    Reply
    • CindyCindy

      February 5, 2018 at 12:31 pm

      I think soups are super filling when you are dieting. Enjoy!

      Reply
  5. AvatarLiz Tumbridge

    February 4, 2018 at 10:02 am

    5 stars
    Oh yes, this looks amazing. I love the flavours of black bean, and this soup really needs to be tried. Perfect for the cold weather we are currently having here in the UK!

    Reply
    • CindyCindy

      February 5, 2018 at 12:51 pm

      Thanks so much! Enjoy!

      Reply
  6. AvatarElizabeth O

    February 4, 2018 at 10:04 am

    5 stars
    This black bean soup looks delicious. Being vegetarian, I always love finding these great, hearty meals that can be enjoyed either alone or as a family. I shall be giving this a go for sure.

    Reply
    • CindyCindy

      February 5, 2018 at 12:51 pm

      I hope you enjoy it!

      Reply
  7. AvatarPreet

    February 4, 2018 at 12:17 pm

    5 stars
    I love black bean soup, your recipe sounds and looks so delicious, I would love to try this.

    Reply
    • CindyCindy

      February 5, 2018 at 12:31 pm

      Thanks so much!

      Reply
  8. AvatarNadia

    February 4, 2018 at 9:32 pm

    This looks delicious. I love many types of beans, but I have never tried black beans. This seems like a very simple recipe.

    Reply
    • CindyCindy

      February 5, 2018 at 12:30 pm

      Black beans are delicious! I hope you enjoy!

      Reply
  9. AvatarShubhada Bhide

    February 5, 2018 at 5:32 am

    This black bean soup looks really delicious and easy to prepare. I will definitely check this recipe. I bet my hubby will really love this so much.

    Reply
    • CindyCindy

      February 5, 2018 at 12:30 pm

      I hope you both enjoy!

      Reply
  10. AvatarLebogang Xolo

    February 5, 2018 at 7:27 am

    Yay, I can’t wait to give it a try. I love simple recipes and this looks simple enough.
    I’ll let you know how it goes.

    Reply
    • CindyCindy

      February 5, 2018 at 12:29 pm

      I would love to hear how you like it!

      Reply
  11. AvatarAna Ojha

    February 5, 2018 at 3:22 pm

    5 stars
    I love black beans and this soup not only looks incredibly delicious but healthy too! I’ve bookmarked your recipe and will try this weekend!

    Reply
    • CindyCindy

      February 12, 2018 at 11:44 am

      Thanks so much Ana! Enjoy!

      Reply
  12. AvatarFabiola Zefi

    February 6, 2018 at 12:27 pm

    I love this because I love black beans. They are so tasty and filling. I especially like them in soups, so hearty and simple. This recipe looks great.

    Reply
  13. Avatarkumamonjeng

    February 8, 2018 at 6:52 am

    Bean is so healthy food for us and I am glad to come across this blog. I didnt know we can freeze the bean soup, how nice, that way I can keep it and eat when I have no time to cook. This is clean diet, I love it.

    Reply
  14. AvatarElle

    March 11, 2019 at 7:17 pm

    5 stars
    I asked my mother to make this for me for my birthday dinner and it was delicious! I recently went vegan and it’s been hard to find meals we can all eat together. So thankful we gave this a shot. Everyone likes it and it’s going on the regular family meals list! Thank you!

    Reply
    • CindyCindy

      March 13, 2019 at 11:56 am

      Yay! I’m so happy everyone enjoyed it! Happy Belated Birthday!

      Reply

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