Black Bean Soup
A simple vegetarian recipe for Black Bean Soup made on the stovetop with canned black beans and tomatoes, fresh veggies, and tasty Tex-Mex seasonings.
Equipment
- Immersion (stick) blender
Ingredients
- 2 tablespoons (30 ml) olive oil not extra virgin - or avocado oil
- 1 small yellow onion diced
- ½ cup sliced carrot
- ½ cup diced celery
- 3 garlic cloves minced
- 3 15-ounce cans (1275 g) black beans drained and rinsed
- 1 15-ounce can (425 g) diced tomatoes optional
- 4 cups (1 liter) vegetable stock
- 1 tablespoon ground cumin
- 1 teaspoon dried oregano
- 1 bay leaf
- Salt and pepper
- 2 tablespoons lime juice
- ¼ cup chopped cilantro
For serving
- Diced red onion
- Tortilla chips
- Sour cream
- Cilantro
- Diced avocado
Instructions
- In a large dutch oven, heat olive oil over medium high heat. Add onion, carrot and celery, and cook for 2-3 minutes or until the onion is soft and translucent.
- Add garlic, and cook for 1 minute or until fragrant.
- Add black beans, diced tomatoes, vegetable stock, cumin, oregano, bay leaves, salt and pepper.
- Give everything a stir, bring to a boil, then reduce the heat to a simmer. Partially cover with a lid, and allow to simmer for 30 minutes.
- Remove from heat, discard the bay leaves and using a stick/immersion blender, blend about 2 cups of the soup for a creamy texture. You can also use a jug blender to do this.
- Stir in fresh lime juice, and chopped cilantro if desired (highly recommended). Check the soup for seasoning, and add more salt or lime juice if desired.
- Serve in bowls with your favorite toppings.
Notes
- Blending the soup: You can remove 2 cups of the soup from the pot and blend it in a jug blender if you don't have an immersion blender. If you decide to use the immersion blender in the Dutch oven, just be careful not to blend it too much or you'll end up with a puree! You can also choose not to blend the soup at all.
- Cuban-style black bean soup: Add a diced bell pepper to the carrot/onion/celery mixture!
- Make it spicy: I've made this soup fairly mild so that it's kid-friendly, but you can up the heat factor by adding some hot sauce or a pinch of cayenne pepper.
- Storing/Make-Ahead: Keep in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.
Nutrition
Calories: 362kcal | Carbohydrates: 59g | Protein: 21g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 26mg | Potassium: 995mg | Fiber: 21g | Sugar: 4g | Vitamin A: 1938IU | Vitamin C: 10mg | Calcium: 107mg | Iron: 6mg
Find it online: https://littlesunnykitchen.com/black-bean-soup/