black bean soup (hearty, vegan, gluten free, whole30)
Soups are made for winter and winter is made for soups. AmIright? This vegan black bean soup is no exception.
Filling and hearty, it’s perfect for warming up on a chilly day. (And as a freeze baby, I’m always trying to find ways to stay warm in the winter. LOL)
It also packs a hefty dose of protein. Although all plants have protein, if you eat an exclusive plant-based diet, you need to be a little more intentional about consuming your recommended daily requirement. It’s not hard, but it does take a little more thought. It’s one of the many reasons why I love this soup!
Personally, I feel beans and lentils are the protein darlings of plant-based eaters. Not only do they contain high amounts of protein, they’re also low in fat which makes them an essential building block of a smart plant-based diet. (Curious about what else is part of a balanced plant-based diet, too? Check it out here.)
The quantities for the black bean soup recipe below make a very large pot (think at least 10-12 servings) for two reasons:
- So you have leftovers which saves you having to figure out what to make yet. again.
- I believe in making larger quantities of foods that freeze well (this one does) to save me time down the road. I’m confident you’ll appreciate this time saver too!
Cooking tips: Since soups (and stews) tend to improve in flavor over time, I highly recommend you make it at least 1-2 days ahead of time. Also, if you need to watch your salt intake, increase the seasonings and reduce the salt even more. Typically, I find doubling the herbs and spices helps me reduce the sodium. To reduce the fat content, saute in water or veggie stock instead of oil.
Black Bean Soup
- 2 large onions, diced
- 10-12 garlic cloves, minced
- 2 celery stalks, diced
- 4 carrots, diced
- 5 T chili powder
- 3 T cumin
- 4 tsp oregano
- 3 tsp salt
- 7 cups water
- 1-28 oz can diced tomatoes
- 8-15 oz cans (or 12 cups) cooked black beans
- 4.5 cups frozen corn (organic is recommended)
Saute onions and garlic in veggie broth or water. Add celery and carrots and saute another 5 minutes or until the veggies start to soften, adding more water if needed. Add spices and continue to saute over low heat. Meanwhile, in a food processor or blender, puree the beans (all but one cup) with the tomatoes. You’ll need to do this in several batches. Aim to blend about 3 cups of beans with about 1/4/-1/3 cup of tomatoes. Add to the soup along with the remaining cup of beans and the corn. Simmer over low heat to let the flavors combine.
Warm and filling this vegan black bean soup packs a powerful plant-protein punch and is hearty enough even for meat-eaters.
- 2 large onions diced
- 10-12 garlic cloves minced
- 2 celery stalks diced
- 4 carrots diced
- 5 T chili powder
- 3 T cumin
- 4 tsp oregano
- 3 tsp salt
- 7 cups water
- 1-28 oz can diced tomatoes
- 8-15 oz cans or 12 cups cooked black beans
- 4.5 cups frozen corn organic is recommended
- Saute onions and garlic in veggie broth or water. Add celery and carrots and saute another 5 minutes or until the veggies start to soften, adding more water if needed. Add spices and continue to saute over low heat. Meanwhile, in a food processor or blender, puree the beans (all but one cup) with the tomatoes. You’ll need to do this in several batches. Aim to blend about 3 cups of beans with about 1/4/-1/3 cup of tomatoes. Add to the soup along with the remaining cup of beans and the corn. Simmer over low heat to let the flavors combine.
See post for notes and tips
If you’re looking for other soup recipe inspirations, then try these:
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