Spicy Black Bean Soup (20 Min, Vegan)

Mexican inspired Vegan Black Bean Soup. Ready in 20 minutes | #dinner #vegan | hurrythefoodup.com

Here’s what I was thinking when I started to experiment with soup recipes: “Why the hell bother making a soup from scratch when I can just buy a can? It’s clearly faster and it should be healthy too, right?! Are we wasting our time? Should HurryTheFoodUp’s soup recipes just HurryTheFuckOff?”

I quickly wrote down what I require from my ideal soup: It should…

  • …be at least vegetarian.
  • …contain only moderate sodium levels.
  • …taste great.
  • …be reasonably priced.
  • …and be available in any bigger grocery store.

I still haven’t found a canned soup that meets my requirements, especially with the sodium levels being the way they are. Where do they get all the salt from anyway? Do they use sea water when they’re making it? Some soups are so salty they could float a rock.

Instead, I worked on perfecting my Black Bean Soup recipe, inspired by a visit to a Mexican mate’s house. You can whip it up in just over 20 minutes and it tastes so good you’ll be licking the bowl clean.

Cumin, red pepper flakes, vinegar and cilantro do their magic and add flavor instead of a truck load of salt. Add some avocado and bread to make a full (and fulfilling) meal out of it.

Health Benefits – Spicy Black Bean Soup

Mexican inspired Vegan Black Bean Soup. Ready in 20 minutes | #dinner #vegan | hurrythefoodup.com
1 serving = just soup & avocado; no tortilla, no cheddar

I saved the best till last. The fiber to protein ratio of black beans is 1:1, giving you about 15g of both per serving.

Apart from energizing you while simultaneously keeping you full, the high amount of fiber and protein helps to keep your blood sugar balance in check – something which helps to prevent diabetes in the long run (1, 2). Pretty awesome, right?!

PS. A final question – do you ever buy canned soups?

5.0 from 2 reviews
Spicy Black Bean Soup (20 Min, Vegan)
 
Prep time
Cook time
Total time
 
Author:
Cuisine: Vegan
Serves: 2 servings
Ingredients
  • 1 tbsp olive oil
  • Half an onion
  • 2 cloves of garlic
  • One small bell pepper
  • 1 can of black beans, rinsed and drained
  • 250ml (1 cup) of vegetable broth
  • A small bunch of cilantro/coriander with stems, if you want (1/5 cup)
  • 1.5 teaspoons ground cumin
  • A few red pepper flakes (be careful!!)
  • 1 tbsp balsamic vinegar
  • 2 tortillas
  • Half an avocado
  • Optional:
  • A slice of cheddar (only for those who are not vegan)
Instructions
  1. Get a pot and add one tbsp of olive oil
  2. Finely dice up half an onion and mince the garlic. Throw both in the pot and let it simmer on low heat.
  3. In the meantime cut the bell pepper into small pieces and add them to the pot.
  4. Rinse and drain the can of black beans
  5. Squash a few of them with a fork or your hands to give the soup a creamy touch, then throw them with some love in the pot.
  6. Add 250ml of vegetable broth to the mix
  7. Cut the cilantro with the stems and add it to the soup.
  8. Now pimp it up with cumin, red pepper flakes and the balsamic vinegar.
  9. Let the soup simmer for about 10 minutes
  10. In the meantime prepare some avocado slices and heat up the tortilla
  11. If you want to be naughty finish off the soup with a slice of cheddar.
  12. Taste test - adjust the seasoning, if necessary.
  13. Soups on! Garnish the bowl with cilantro, avocado and you’re ready to roll.
Notes
EQUIPMENT AND PRODUCT TIPS:
You just need a solid pot to get this soup going, simple as that.
About black beans: I'm a Goya fan boy all the way, but these fellas from Eden Organic seem to be the wiser choice (no salt added, BPA free, made in the US).


IF YOU LIKED THIS RECIPE:
Why not try one of our other soups? We've got the awesome African Peanut Soup, Jenny's Red Lentil Soup and even a really quick Vegan Red Onion Soup. See what you think 🙂

Also inspired by Cookie and Kate and Allrecipes
 

20 comments

  1. lol, it’s true, where do they get all that sodium from in canned soup? I’m a dietitian and I don’t even know. This soup looks great though!

    • Thanks for reading! Yep it’s really surprising. I was at my parents home over Christmas and found out that my mum was using a veggie broth with 4400mg of sodium per 100g. That was by far the saltiest broth I ever came across.

  2. Black beans and avocado is quite a bold combination… I will definitely thinking about it next time i buy an avocado 🙂
    To answer the question (as all good pupils should ;)): I don’t eat canned soups and I really don’t understand why people have need to buy it. Maybe just plain lack of inspiration…

  3. This looks so awesome..if only it were easy to get black beans here..canned ones are hard to find and dry ones don’t exist…

    • Finding black beans! Definitely a sport I’m doing every now and then as well. Spanish people love legumes and sell tons of them in their supermarkets, but for some reason they don’t sell black beans. You only get them in small corner shops. Funny that is.

  4. I need to get my fill of beans soon – they’re a New Years good luck tradition!

  5. Canned soups just don’t come close to homemade ones for me!

    • I totally agree! I used to eat lots of ramen noodles. I still like them, but since I have so many other quick recipes up my sleeve now, they got quite unattractive 😉

  6. Soup never tastes great from a can in my opinion… but when it’s homemade… ahhh, glorious. And this is the exact kind of flavors I love! Great recipe dude!

  7. I’m so excited to try this soup. A friend whose lunch smelled amazing pointed me to the recipe – she actually added a little scoop of pico to the top too! I think I’ll be trying it out tonight 🙂

    I buy A LOT of canned soup – from using it in recipes to keeping some stashed in my desk at work for days that I don’t have leftovers available. It’s definitely not a matter of taste, but convenience. And as a meat eater, I will say that I have NEVER tasted a good (or even real) meat in a canned soup. Making from scratch is definitely preferred, just not always convenient.

    • Hi Kristine,
      Oh, how cool! I’m glad this recipe’s making the round, that’s definitely a huge compliment!! 🙂
      Yess, sometimes it can be a pain to make a soup from scratch. But actually, I find this one easy enough to make that it doesn’t bother me to spend a couple of minutes in front of the oven. By experience the soup is even better the next day btw 😉
      Greetings to your friend!!

  8. Can you tell me how much is 250ml? How many cups?

  9. I added in a little bit of lime juice and some chili powder to make it a little extra spicy! And served it with rolls, cuz I don’t soup is good without some biscuits on the side.

    Thanks for the recipe. It was delicious!

    And I also had no idea that so many people had issues finding black beans (From the previous comments). Theres like 47 different brands of black beans in our super market here in South Florida. Guess the spanish food makes them a necessity! 🙂

    • Hey Aubri!
      Glad you liked the soup 😀
      Yess, I can definitely see lime juice and chili powder giving this another kick!
      Funny enough, I also have trouble finding black beans over here in Germany. It’s not a basic staple in most supermarkets unfortunately.

  10. I’ve never been a big fan of soup, so it was with great reluctance that I convinc d myself to try this recipe. Holy cow! It was amazing. I was so impressed, and realized afterward that I hadn’t added any salt, which (as per the comments above) seems a mainstay of soups. I think I’ll be dreaming of this soup.

    • Hi Hayley, so great to hear you liked the black bean soup! Dave and I will be making it this evo as well 😀
      I’m not sure if I every dreamed of tasty food, but I do like the idea a lot, hahah

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