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black bean soup

Easy Vegan Black Bean Soup Recipe

  • 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: 8 1x
  • Category: Dinner
  • Method: Cut, Boil
  • Cuisine: American

Description

This black bean soup is so delicious and satisfying. It is a favorite in my house because it is packed with flavor and all kinds of nutritional goodness and only 204 calories per serving.


Scale

Ingredients

  • 2 cups dried black beans, rinsed (2 cups dried black beans)
  • 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.)
  • 1.5 teaspoons chili powder (your choice, mild or medium)
  • 2 teaspoons ground cumin
  • 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)
  • 1 tablespoon sea salt, divided (1 tablespoon = 3 teaspoons) (more to taste if needed after cooking)
  • 1/2 teaspoon freshly ground black pepper
  • Garnish ideas: I like mine with a sprinkle of fresh cilantro, pico de gallo or chopped tomatoes, a few crushed organic tortilla chips, a dollop of thick unsweetened Greek yogurt, and a squeeze of lime.

Instructions

Slow Cooker

  1. Add all ingredients to a slow cooker, except add only a teaspoon of sea salt (you’ll add the remaining sea salt the last 30 minutes of cooking.)
  2. Cook on low for 8-9 hours or high for 4-5 hours until means 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 mix around.
  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. 
  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 means 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. 
  5. Adjust salt if needed. 
  6. Garnish with your favorite toppings.

Notes

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!

Do you rinse black beans before cooking? Yes, always rinse black beans before using them. As you rinse the beans, pick through them to make sure debris isn’t present (though it rarely happens). 

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

If you want to add a little more Mexican-inspired flavor to your soup, you can throw in 2 teaspoons of organic taco seasoning if desired.

If you’re short on time, canned beans are already pre-cooked. When cooking the soup with canned beans, you’ll only need enough time for the ingredients to meld, so I suggest using the stovetop method and cooking it for about an hour if using canned beans. If subbing the 2 cups dried beans here for canned beans, use four (14-ounce) cans of cooked black beans,  drained and rinsed.


Nutrition

  • Calories: 204