Spicy Black Bean Soup (20 Min)

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

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 type 2 diabetes in the long run (1, 2).

Pretty awesome, right?!

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

Spicy Black Bean Soup (20 Min)

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4.73 from 54 votes

So comforting you want to sit in it. Great taste and ready in 20 minutes. High in protein and fiber. You won't be disappointed!

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Cuisine:Mexican

Diet: egg-free, gluten-free

Prep Time:7 minutes minutes

Cook Time:13 minutes minutes

Total Time:20 minutes minutes

Servings:2 servings

Calories:392kcal

Author: HurryTheFoodUp

Ingredients

• 1 tsp olive oil
• ½ onion
• 2 cloves garlic
• 1 bell pepper, red
• 1.5 cups black beans, cooked (~1 can, 15oz/425g)
• 1.5 cups vegetable broth
• 1 tbsp nutritional yeast
• 2 sprigs cilantro/coriander, fresh
• 1 tsp cumin, ground
• ¼ tsp chili flakes (be careful not to make it too hot!!)
• 1 tbsp balsamic vinegar
• ½ avocado
• 1 oz cheddar cheese

US CustomaryMetric

Instructions

• Get a pot and add the olive oil.
  1 tsp olive oil
• Finely dice up the onion and mince the garlic. Throw both in the pot and let it simmer on low heat.
  ½ onion, 2 cloves garlic
• In the meantime cut the bell pepper into small pieces and add them to the pot.
  1 bell pepper, red
• Rinse and drain the can of black beans.
  1.5 cups black beans, cooked
• Squash a few of them with a fork or your hands to give the soup a creamy touch, then throw them into the pot with a bit of love.
  
• Add the vegetable broth and nutritional yeast to the mix.
  1.5 cups vegetable broth, 1 tbsp nutritional yeast
• Chop the cilantro and add it to the soup (holding a bit in reserve for garnish).
  
  2 sprigs cilantro/coriander, fresh
• Now pimp it up with the cumin, red pepper flakes and balsamic vinegar.
  1 tsp cumin, ground, ¼ tsp chili flakes, 1 tbsp balsamic vinegar
• Let the soup simmer for about 10 minutes.
• In the meantime prepare some avocado slices.
  ½ avocado
• If you want to be naughty, finish off the soup with a slice of cheddar.
  1 oz cheddar cheese
• Taste test – adjust the seasoning, if necessary.
• Soups on! Garnish the bowl with a little extra 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 seem to be the wiser choice (no salt added, BPA free, made in the US).

Make-ahead? Yes, works well.

Freezable? Yes, it holds up nicely.

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

Nutrition

Nutrition Facts

Spicy Black Bean Soup (20 Min)

Amount per Serving

Calories

392

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

4

g

25

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

8

g

Cholesterol

 

14

mg

5

%

Sodium

 

815

mg

35

%

Potassium

 

1009

mg

29

%

Carbohydrates

 

48

g

16

%

Fiber

 

18

g

75

%

Sugar

 

7

g

8

%

Protein

 

19

g

38

%

Vitamin A

 

2699

IU

54

%

Vitamin C

 

85

mg

103

%

Calcium

 

171

mg

17

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

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