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black bean soup in white bowls
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30-Minute Vegetarian Black Bean Soup

You can serve this soup chunky or pureed smooth, according to what your family might prefer. There's also a slow cooker option if that's more your speed! Try it as a dip for little kids if they're not into a full bowl.
Course Soup
Cuisine Mexican
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6
Calories 140kcal

Ingredients

  • 2 tablespoons neutral oil (like canola)
  • 1 small onion (chopped; about 1 cup)
  • 4 small sweet potatoes (peeled and chopped; about 3 cups)
  • 28 ounce can black beans (drained and rinsed)
  • 14.5 ounce can diced tomatoes
  • 14.5 ounce can reduced-sodium chicken stock (or vegetable stock)
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 cup orange juice
  • Sour cream, shredded cheese, fresh lime slices (optional)

Instructions

To make on the stove top:

  • Add the oil to a medium pot and warm over medium heat. Add the onion and sweet potato and stir to coat. Add the spices. Cook for about 5 minutes or until starting to soften.
  • Add the beans, tomatoes, and stock. Bring to a simmer and cook for about 12-15 minutes or until the vegetables are soft.
  • Stir in the orange juice . Serve (or puree smooth and serve) topped with desired toppings.

To do this in the slow cooker:

  • Place all ingredients except the orange juice into the slow cooker and cook on low for 7-8 hours. Add the orange juice, season to taste with additional salt and pepper as needed, and blend. Serve with sour cream shredded cheese as desired.

Notes

  • Store leftovers in an airtight container in the fridge for 3-5 days or in a freezer container in the freezer for up to 6 months. Warm to serve.
  • Add a sprinkle of cilantro on top.
  • Serve over rice or couscous if desired.
  • Use pinto beans instead of black, if desired.
  • Use diced carrots and bell pepper instead of or in addition to the sweet potato if desired.
  • Serve in a bowl, a reusable pouch, or as a dip for little kids.

Nutrition

Calories: 140kcal | Carbohydrates: 20g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Sodium: 551mg | Potassium: 537mg | Fiber: 3g | Sugar: 9g | Vitamin A: 7939IU | Vitamin C: 56mg | Calcium: 58mg | Iron: 2mg