Spiced Black Bean Soup

Warm up your senses with this hearty and flavorful Spiced Black Bean Soup, a soul-soothing dish that's as nutritious as it is delicious. Packed with protein-rich black beans, aromatic garlic, and a medley of vibrant vegetables like carrots and celery, this soup is elevated by bold spices including smoky paprika, earthy cumin, and a hint of heat from optional red pepper flakes. Simmered in a rich vegetable broth with a touch of tangy lime juice, this comforting soup achieves the perfect balance of creamy and chunky textures with an easy immersion blending technique. Topped with fresh cilantro and a dollop of sour cream or Greek yogurt, it’s a satisfying one-pot meal ideal for busy weeknights or cozy weekends. This gluten-free, vegetarian recipe is quick to prepare in just 45 minutes, making it a wholesome and flavorful option for the whole family.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 cups (cooked) or 2 cans (15 oz each), drained and rinsed black beans
• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 4 minced garlic cloves
• 1 large, diced carrot
• 2 diced celery stalks
• 2 teaspoons ground cumin
• 1.5 teaspoons smoked paprika
• 1 teaspoon ground coriander
• 1 teaspoon dried oregano
• 0.25 teaspoon (optional, for heat) red pepper flakes
• 4 cups vegetable broth
• 2 tablespoons tomato paste
• 2 tablespoons lime juice
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon (or to taste) black pepper
• 0.25 cup, chopped (for garnish) fresh cilantro
• 0.25 cup (optional, for garnish) sour cream or Greek yogurt

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, garlic, carrot, and celery. Sauté for 5-7 minutes until the vegetables are softened and the onion is translucent.

Step 3

Stir in the ground cumin, smoked paprika, ground coriander, dried oregano, and red pepper flakes (if using). Cook for 1-2 minutes more to toast the spices and enhance their flavor.

Step 4

Add the black beans, vegetable broth, and tomato paste. Stir well to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and let simmer for 15-20 minutes to allow the flavors to meld.

Step 6

Using an immersion blender, carefully blend part of the soup until slightly thickened, leaving some beans whole for texture. Alternatively, transfer about 2 cups of the soup to a blender, purée until smooth, and return to the pot.

Step 7

Stir in the lime juice, then taste and adjust the seasoning with salt and black pepper as needed.

Step 8

Ladle the soup into bowls and garnish with fresh cilantro and a dollop of sour cream or Greek yogurt, if desired.

Step 9

Serve hot and enjoy!

Nutrition Facts

Serving size	(5944.2g)

Amount per serving	% Daily Value*
Calories	4468.2

Total Fat 82.4g	0%
Saturated Fat 14.1g	0%
Polyunsaturated Fat 5.5g
Cholesterol 35.4mg	0%
Sodium 17839.8mg	0%
Total Carbohydrate 716.4g	0%
Dietary Fiber 251.3g	0%
Total Sugars 69.1g
Protein 249.7g	0%

Vitamin D 0IU	0%
Calcium 2412.9mg	0%
Iron 66.5mg	0%
Potassium 3934.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.1%

Protein: 21.7%

Carbs: 62.2%