Black Bean Soup – Quick and Easy

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 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.

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. You could even store individual portions in Mason jars for a quick healthy lunch.

Hearty

Flavorful

Fat-Free

and

Fast!

5 from 7 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 163 kcal

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

1. Add 1 can of beans, tomatoes, peppers, onion and cilantro in a food processor or blender, process until smooth or desired consistency is reached.  

2. 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.

Recipe Notes

Options:   

Add vegetable broth for a thinner consistency.    

 

Add 1 chipotle pepper in adobo sauce for a smoky hot flavor.   

Nutrition Facts

Black Bean Soup - Quick and Easy

Amount Per Serving (1 serving)

Calories 163

% Daily Value*

Total Carbohydrates 32g 11%

Dietary Fiber 12g 48%

Protein 9g 18%

* Percent Daily Values are based on a 2000 calorie diet.

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!

Need help on your weight loss journey? Join my Facebook group of Intentional Eaters and find the support you need.

Intentionally Eat,

Cindy