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Black Bean Soup- oil free

Updated: Mar 1, 2023


  • 1 medium onion (diced)

  • 2 cloves garlic (minced)

  • 1 tsp cumin

  • 1/2 tsp dried oregano

  • 1/2 tsp smoked or sweet paprika- chefs choice! I’m not a huge “smoked” flavor fan, so I like the sweet- but it changes the flavor a bit. ;)

  • 1/2 tsp salt

  • 1 red bell pepper

  • 4 cups cooked black beans (or about 3 cans, rinsed and drained)

  • 14.5 oz can diced tomatoes

  • 3-4 cups vegetable broth


In a soup pot over medium heat, sauté the onion, garlic and red bell pepper in 1/4 cup water until softened, about 5-6 minutes. Add water as necessary to prevent sticking.

  1. Add the cumin, oregano, paprika, and salt and sauté another minute or two until the spices are fragrant.

  2. Add black beans, tomatoes and vegetable broth. (Start with 3 cups of broth, you can add more later if you like a thinner soup). Bring to a boil. Reduce heat to medium-low and simmer 15-20 minutes.

  3. Using an immersion blender, puree as much as the soup as you like (I do about 1/2). Alternately, you can carefully transfer 1/2 of the soup to a blender, purée, and add back to the pot. Add the other cup of broth if you like a thinner soup.

  4. Serve hot with the toppings of your choice.

Makes about 4 servings.

Per Serving:

233 kcal/serving

12.5g protein

28.8g carbs

1.3g fat

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