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Black Bean Soup Recipe

by Tanya

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Black Bean Soup

Prep Time:
20 Min
Cook Time:
1 Hr
Total Time:
1 Hr 20 Min
Difficulty Level:

Servings: 6

How to Make Black Bean Soup


  • 1 large onion, diced
  • 3 stalks of celery, chopped
  • 2 medium carrots, chopped
  • 1 cup of kale, diced
  • 4 cloves of garlic, diced
  • 4 cans of black beans
  • 8 cups of vegetable stock, low sodium
  • 1 can of sweet corn kernels, drained
  • 2 tbsp of white vinegar
  • 2 tbsp of chili powder
  • 1 tsp of cayenne pepper
  • 1 tsp cumin
  • 1 tsp black pepper
  • ¼ tsp of liquid smoke [optional]
  • ¼ cup of grated cheese, cheddar or Monterey jack [optional garnish]
  • ½ cup of low fat sour cream [optional garnish]
  • Chopped green onion / chives [optional garnish]


  • In a large stock pot, heat the oil over medium heat. Add in the onion, celery, carrots and garlic and let them sweat by keeping them on a low simmer until onions are translucent.
  • In the meantime, rinse two cans of black beans and place them into a tall blender jar. Add two cups of vegetable stock and puree on high until smooth.
  • Add the pureed beans along with the remaining two cans and remainder of the stock, and all of the other ingredients, including the spices. Mix well.
  • Bring the soup to a boil and then lower the heat and let it simmer uncovered for 45 minutes to an hour and the soup has thickened slightly.
  • Serve with a scoop of low fat sour cream, grated cheese, and a sprinkle of chopped green onions or chives.

Nutrition Information

Amount Per Serving  Calories: 402 Total Fat: 8g Protein: 23g
Nutrition Facts
Black Bean Soup
Servings Per Recipe: 6
Amount Per Serving
  • Calories: 402
  • Calories from Fat: 70
  • Total Fat: 8g
  • Saturated Fat: 1.2g
  • Monounsaturated Fat: 2.5g
  • Polyunsaturated Fat: 3.5g
  • Trans Fat: 0g
  • Sodium: 520mg
  • Total Carbs: 59g
  • Dietary Fiber: 19g
  • Protein: 23g

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