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Black Bean Soup – Quick and Easy
image of black bean soup -quick and easy by intentionally eat. The soup is in a white bowl topped with vegan cheese and sour cream, avocado and a tortilla chip.

Black Bean Soup – Quick and Easy

image of black bean soup -quick and easy by intentionally eat. The soup is in a white bowl topped with vegan cheese and sour cream, avocado and a tortilla chip.

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!

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 a white bowl filled with black bean soup - quick and easy by intentionally eat. A hand holding a tortilla chip with soup on it. Vegan cheese, sour cream and avocados top the soup.

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.

close up image of black bean soup- quick and easy by intentionally eat. Soup is topped with vegan cheese, sour cream and avocado slices.

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.

black bean soup -quick and easy by intentionally eat served in a white bowl and topped with vegan cheese, sour cream and avocado

Hearty

Flavorful

Fat-Free

and

Fast!

image of black bean soup -quick and easy by intentionally eat. The soup is in a white bowl topped with vegan cheese and sour cream, avocado and a tortilla chip.
5 from 1 vote
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Black Bean Soup - Quick and Easy

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

  • 1 can 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 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 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 another can of whole black beans for a chunkier 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.

 

Want more quick and easy dinner ideas? Try these –

One Pot Taco Spaghetti [Healthier Steps]

42 Dinner Ideas [BuzzFeed]

15 Fast Healthy Dinner Ideas [Intentionally Eat]

 

I would love to hear how much you love the soup. Keep me posted here, on Facebook or Instagram.

Intentionally Eat,

Cindy

 

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2 Comments

  1. Nicole V

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

    1. Cindy Author

      Awesome Nicole! I hope you love it!

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