Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
black bean soup

Easy Black Bean Soup Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Elizabeth Rider
  • Prep Time: 10
  • Cook Time: 2-9 hours, depending on the cooking method
  • Total Time: 2-9 hours, depending on the cooking method
  • Yield: Serves 8
  • Category: Soup
  • Method: Chop, Simmer
  • Cuisine: American

Description

This easy black bean soup recipe can be made 4 different ways and it’s delicious every time. It’s loaded with protein and fiber. Plus, it’s inexpensive to make! If you like it, please leave a star rating in the comments to help other readers.


Ingredients

Scale
  • 2 cups dried black beans, rinsed (or 2 (14-ounce) cans black beans, drained and rinsed)
  • 1 medium onion, diced
  • 1 medium red bell pepper, cored, seeded, and diced
  • 23 garlic cloves, minced
  • 6 cups total cooking liquid; I use 4 cups (1 quart) low-sodium vegetable stock or chicken stock plus 2 cups of water (If you’re not vegan, chicken stock or bone broth adds even more flavor to your soup. You can also use all 6 cups water.)
  • 1 1/2 teaspoons chili powder (your choice, mild or medium)
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon Mexican oregano
  • 1/8 teaspoon cinnamon (optional secret ingredient!)
  • 1 tablespoon extra virgin olive oil
  • 1 dried bay leaf (or two fresh bay leaves)
  • 3 teaspoons sea salt, divided, plus more to taste if needed after cooking
  • 1/2 teaspoon freshly ground black pepper

Garnish ideas: pico de gallo or chopped tomatoes, minced onion, shredded cheese, a few crushed organic tortilla chips, fresh cilantro, a dollop of thick unsweetened Greek yogurt, and/or a squeeze of lime


Instructions

Slow Cooker

  1. Add all ingredients to a slow cooker (not the garnishes), except add only a teaspoon of sea salt (you’ll add the remaining sea salt during the last 30 minutes of cooking.)
  2. Cook on low for 8-9 hours or high for 4-5 hours until beans are soft and easily mash with a fork.
  3. Add 2 teaspoons of sea salt in the last 30 minutes of cooking time.
  4. Taste to make sure the beans are soft; they should mash easily with a fork. Puree about 1/4 to 1/2 of the beans in a blender with a few spoons of the liquid until smooth then pour back in and stir. Or use an immersion blender to blend 1/4-1/2 of the beans.
  5. Adjust salt if needed. 
  6. Garnish with your favorite toppings.

Instant Pot

  1. Add all ingredients to the Instant Pot, except add only a teaspoon of sea salt (you’ll add the remaining sea salt before blending.)
  2. Pressure cook on high for 45 minutes.
  3. Do a natural release of 25 minutes. 
  4. After 25 minutes, perform a manual release if the pin hasn’t dropped. 
  5. Add 2 teaspoons of sea salt (more or less to taste).
  6. Blend about 1/4 to 1/2 of the beans in a blender with a few spoons of the liquid until smooth, then pour back in and mix. Or, use an immersion blender to blend 1/4 to 1/2 of the beans.
  7. Adjust salt if needed.
  8. Garnish with your favorite toppings.

Stove-top

  1. Add all ingredients to a large soup pot or Dutch oven.
  2. Bring mixture to a boil over medium-high heat, then reduce to a simmer. 
  3. Cover and cook on medium-low heat until beans are soft and easily mash with a fork (about 5-6 hours). 
  4. Blend about 1/4 to 1/2 of the beans in a blender with a few spoons of the liquid until smooth, then pour back in and mix. Or, use an immersion blender to blend 1/4 to 1/2 of the beans.
  5. Adjust salt if needed. 
  6. Garnish with your favorite toppings.

If Using Canned Beans:

  1. Heat a large soup pot or Dutch oven over medium-high heat. Add 1 tablespoon of olive oil then saute the diced onions for 5-6 minutes until softened. Add the garlic and spices and saute 1 additional minute with the onions until fragrant.
  2. Add the rest of the ingredients (except the garnishes), reducing the liquid to 4 cups instead of 6. Bring the mixture to a low boil over high heat, then reduce to a simmer.
  3. Cover and cook on medium-low heat until beans are soft and easily mash with a fork (about 5-6 hours).
  4. Blend about 1/4 to 1/2 of the beans in a blender with a few spoons of the liquid until smooth, then pour back in and mix. Or, use an immersion blender to blend 1/4 to 1/2 of the beans.
  5. Adjust salt if needed.
  6. Garnish with your favorite toppings.

Notes

Rinsing: Always rinse dried beans before using them. As you rinse the beans, pick through them to make sure debris isn’t present (though it rarely happens).

Soaking: There’s no need to soak the black beans first (they actually lose flavor from soaking). If you prefer to speed up cooking time, you can soak them overnight then drain and rinse them before cooking.

The soup will thicken as it sits, but you can enjoy it right away. It’s a matter of what texture you like best.

Optional spice substitution: If you don’t have access to individual spices, skip the dried spices and simply add a (1-ounce) packet of taco seasoning.

If beans tend to give you a rumbly tummy, pressure-cooking beans (the Instant Pot Method) can alleviate this common side effect. 

If using canned beans, they are already cooked. I suggest using the stovetop method because the CrockPot or InstantPot will take an unnecessary amount of time. Draining and rinsing the canned beans will make them easier to digest.


Nutrition

  • Calories: 204