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Wednesday, January 15, 2025

Vegan Black Bean Soup-Spicy, Scrumptious, and Simple

 
Bowl of Vegan Black Bean Soup

This post features black beans and shows you how to make Vegan Black Bean Soup that's Spicy, Scrumptious, and Simple.

 

Black beans are a popular ingredient in South and Central American cuisine, and shine in rice and bean dishes, chili, and burrito recipes.


Dish loaded with canned low sodium black beans
 

Beans are an excellent source of fiber, protein, and iron. Studies have shown that many of the nutrients in black beans are health enhancing, and range from decreasing cholesterol to maintaining low blood sugar. 

 

It's easy to add beans to almost any recipe by replacing meat with beans or adding beans for plant -based protein in casseroles, stews, veggie burgers, and tacos.

 

Look bellow to see what I mean.  

 

 

Vegan Black Bean Soup 

 

 Spicy, Scrumptious, and 


Simple

 

This hearty vegan black bean soup is packed with plump black beans, celery, carrot, onion, garlic, and spicy seasonings. Rich in protein, fiber, and flavor, beans can satisfy even the biggest appetite.


Loved by vegans and non-vegans alike, this warming soup is especially satisfying to eat, when temps drop or you need a lively pick me up.

 


Ingredients:


veggies, spices for black bean soup



2- 15oz cans low-sodium black beans or 3-4 cups pre-cooked black beans. You may use regular canned black beans, but make sure to drain and rinse to reduce sodium content

4 cups vegan low sodium vegetable broth

1 dried bay leaf

1 cup finely diced red or yellow onion

2 or 3 carrots sliced or chopped

2 or 3 stalks celery chopped

5 large garlic cloves, minced (garlic packs a nutritional and taste punch)

1 ½ teaspoons ground cumin


1 ½ teaspoons smoked paprika

 

1 teaspoon dried or 2 teaspoons fresh ground oregano


red pepper flakes to taste

2 small Jalapeño peppers or 1 large (wear gloves to clean, remove seeds, and chop into small pieces). Substitute salsa to simplify

½ to 1 teaspoon lime juice or lemon juice or vinegar

Note: Smoked paprika adds a complex smoky note to this dish. Cumin adds a lively, earthy flavor that enhances the overall taste of the soup. Cumin is a spice that’s common in many black bean recipes, particularly in Cuban and Mexican cuisine. Lime perks up flavors and provides a splash of natural Vitamin C.


Optional: Most veggies go well in this soup, and I often include chopped mushrooms, red pepper, kale, cabbage, peas, potatoes, and tomatoes etc. This depends on what I have on hand. I use organic products whenever possible, because organic produce tastes better, is healthier, and doesn't pollute the planet.

 

 

What to Do:


browning onion, garlic, celery, carrot



1. Put onion and garlic into a large ceramic, cast iron, or heavy weight stainless steel pot or Dutch oven on the stove top. Without using any oil, brown onion and garlic for about 2 minutes on medium heat. If any food sticks, use a drop or two of water. Cook for 3 or 4 minutes more, or until the onion and garlic are soft and browned. Add chopped carrot and celery and do the same. 

 

This is an easy way to brown ingredients without oil. Then add the cumin and cook for 30 seconds more. Browning the cumin helps give the soup bold flavor, rich color, and adds a delightful aroma to the soup as it cooks. 

  

2. Add drained black beans to the pot and pour in 4 cups of vegetable broth or water. Add bay leaf, smoked paprika, red pepper flakes, oregano, and chopped jalapeño. Add optional ingredients too. Bring to a boil, cover, and lower to a simmer.


Note: My optional ingredients are a 28 oz. can of organic crushed tomatoes and parsley. The crushed tomatoes make the soup look dark red. Parsley adds a fresh, sweet note.  

 

black bean soup in stainless steel pot


 Cook covered on medium heat for 20-30 minutes (leave a space open on the lid of the pot to allow steam to disperse). Cook until black beans and veggies are tender. Check pot every few minutes and stir and lower temperature slightly, if soup veggies start to stick. When cooked thoroughly, remove bay leaf, taste, and correct seasoning if necessary. Then squeeze on lime or lemon juice. 


Garnish with anything you like. Possibilities include ½ cup chopped cilantro or parsley, red onion rings, dollop of salsa, and/or dollop of vegan sour cream. Serve piping hot.


3. For hearty eaters, serve with a salad and whole grain bread like I did. 


bowl of black bean soup with artisan bread



Eat a green tossed salad with black bean soup




If you prefer a very thick soup, puree some and/or mix in cooked brown rice or other grain. Corn chips, salsa, and a side of guacamole go great with this zesty soup too.


Do you have a favorite recipe for black bean soup and is it spicy, scrumptious, and simple? 

Please comment in the comment section below. What ways do you eat black beans and did you know they are so healthy?

I read every comment, but will not include those with links in them.

Thanks for visiting Colors 4 Health and please come back again. If you like what you see, please be so kind as to share on social media.

Colors 4 Health

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8 comments:

  1. It definitely is soup weather and this soup looks hearty and delicious. I like the rings of onion for a garnish.

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    Replies
    1. Thanks so much Judee. Soup is so fine on days like these and this recipe is one I use over and over again. Happy Thursday amd be well.

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  2. Yum! I love black bean soup! Except, I also want to garnish it with sour cream and cheese too, ha ha.

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    Replies
    1. Thanks Amy for the visit and comment. When you try my recipe please let me know how it turns out.

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  3. THis looks great - and my vego daughter might like it too! Will try to remember for winter. #TalkaboutitTUesday

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    Replies
    1. Thanks Lydia. Hear you about your daughter trying this soup. You might want to taste the soup as well. It is soooo good.

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  4. So much recipes of black beens. I personally like white beans espacially made in Greece. Have a good time
    Violetta

    ReplyDelete
    Replies
    1. Thanks Violetta. I like white beans too and if you look in the search bar on this blog for beans you'll find recipes that use white beans. Please visit again and be well.

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