This delicious soup is easy to make and combine in less than 30 minutes making it a great recipe for a quick dinner in the evening. This can also be made in advance because it stays good and the taste even improves the next day. 

This spicy vegan black bean soup is very filling and satisfying and has the right level of spiciness. It is made with simple ingredients such as onions, garlic, carrots, tomato sauce, and black beans but it is still full of flavor and nutrition. Add some avocados in it and you get the perfect food in a bowl. This recipe is high in protein, complex carbohydrates and very low in fat. I mix my soup for creamy black bean soup, but you can also leave it without blend if you prefer chunkier soup.


  • It fights cancer thanks to its flavonoid content, specifically, anthocyanins which fight free radicals.
  • Protect the liver thanks to its high soluble fiber content.
  • A ton of folate.
  • A ton of magnesium.
  • A ton of iron.
  • Lots of calcium.

Why you should try this delicious soup:

  • easy to make
  • ready in less than 30 minutes including preparation and cooking time
  • high in protein and fiber
  • almost fat-free
  • high in iron, vitamin A, vitamin C
  • 12% of your daily calcium
  • soft but still nice and warm
  • well stored so you can make it for food preparation
  • cheap but filling and flavorful


  • 1 cup diced onion (160 g, about 1 small or 1/2 large)
  • 1 cup of peeled and diced carrots (160 g, about 2 medium)
  • 1 piece of green pepper
  • 1 cup of chopped celery (150 g, about 3 ribs)
  • 1/2 jalapeno, de-seeded and chopped (or a whole one for extra spiciness)
  • 3 cloves of garlic, chopped
  • 2 teaspoons each cumin, oregano, and chili powder
  • 3-4 cups of vegetable broth (start with 3 cups, add a little if it looks too thick)
  • 1 cup (250 mL) tomato sauce (ordinary tomato sauce)
  • 1 19 ounces of black beans, dried and rinsed (330 g, about 2 cups of cooked beans)
  • 1/2 cup finely chopped coriander
  • salt and pepper, to taste
  • fresh lime juice


  1. Add the onions, carrots, celery, garlic, and peppers to the soup pan with a little vegetable broth and cook for 5-10 minutes until they begin to soften, stirring occasionally. You can saute a little olive oil if you like.
  2. Stir in the spices then cook in a matter of minutes.
  3. Add the stock, tomato sauce, and black beans and bring to a boil. Boil until the carrots soften, about 15 minutes or more.
  4. Place half of the soup in a blender and blend until very smooth. Or, you can use a soaking blender in the pan, but I like the cream that is obtained by transferring it to a blender.
  5. Pour the mixed soup back into the pan and stir in the coriander. Season with salt and pepper and add fresh lime juice, if desired.
This recipe is inspired by runningonrealfood


Post a Comment

Iklan Atas Artikel

Iklan Tengah Artikel 1

Iklan Tengah Artikel 2

Iklan Bawah Artikel