Healthy Eating

Black Bean Soup (Freezer Friendly)

This post may contain affiliate links. Read my disclosure policy.
Vegetarian Black Bean Soup

This healthy and savory black bean soup recipe with dry beans is easy to prepare, freezer-friendly, and perfect for those cold winter days.

Black Bean Soup
Black Bean Soup

I look forward to making homemade soups and stews when the weather gets cold. This black bean soup is hearty, super high in fiber, and inexpensive to make. It’s also vegan and vegetarian. Try it topped with avocado, sour cream or Greek yogurt and fresh chopped herbs, like cilantro or chives. You might also like this Crock Pot Chicken and Black Bean Soup, Vegetarian Black Bean Chili, or these Quick Cuban Black Beans.

Black Bean Soup

Black Bean Soup Ingredients

I pack in extra flavor in this black bean soup by adding the veggies twice. Whole vegetables simmer with the beans, and chopped ones get sauteed separately before going in the pot.

  • Beans: Simmer the dry black beans with red bell pepper, onion, garlic, and bay leaves in water.
  • Sautéed Vegetables: Onion, red bell pepper, carrots, parsley, and garlic cook together and then go in the soup.
  • Vinegar: If you don’t have red wine vinegar, apple cider or white wine vinegar will work.
  • Wine: Use any dry white wine, like chardonnay or pinot grigio. If you don’t like cooking with wine, omit it.
  • Seasoning: Ground cumin, oregano, salt, pepper, and chicken bouillon. For vegetarian black bean soup, use vegetable bouillon. If you prefer to skip the bouillon, you can use chicken broth or vegetable broth in it’s place.
  • Toppings: Top your soup with any combo of avocado, sour cream, Greek yogurt, red onions, scallions, chives, tortilla chips, and/or cilantro.

How to make black bean soup from scratch?

  1. Soaking the Beans: You can soak beans one of two ways. If you start the day before, rinse the black beans, place them in a large pot with about eight cups of water, and soak them overnight. If you’re short on time, follow the same steps, but instead of soaking them overnight, cover the pot and bring it to a boil. Then, remove the pot from the heat and let the beans sit covered for an hour.
  2. Drain the beans and discard the water. Add nine cups of fresh, cold water to the pot.
  3. Add the Veggies to the Black Beans: One bell pepper, two whole garlic cloves, one small onion, and three bay leaves. Bring the water to a boil, reduce the heat to low, and simmer covered for about 90 minutes until the beans are tender. Stir the mixture occasionally and add more water if necessary. Once done, discard the vegetables and bay leaves.
  4. Sauté Vegetables: While the beans simmer, cook the chopped onion, parsley, carrots, bell pepper, and garlic on medium-low heat in a large skillet for about five minutes. Season the veggies with salt and pepper.
  5. Add Everything to the Beans: Put the sautéed vegetables into the pot of beans after they’ve simmered for an hour. Next, add the wine, vinegar, cumin, oregano, and bouillon and more water if needed.
  6. Cover and simmer on low for 30 minutes, occasionally stirring.
  7. Blend: Remove the bay leaves and then partially blend the soup for 10 seconds with an immersion blender to thicken it. If you don’t have an immersion blender, blend three cups of the soup in a regular blender and then return it to the pot.
  8. Season: Add more salt, pepper, and cumin to taste and then ladle into bowls. Top with your preferred toppings and enjoy! Leftovers will hold for up to five days in the refrigerator.

Black Bean Soup Storage Tips

I’ve been getting a lot of requests for make-ahead freezer meals, so I’ve added a label to the recipes on my site that I think would freeze well. You can find them under “Freezer Meals”.

This black bean soup recipe is perfect for meal prep. Freezing meals in individual portions to use throughout the month for lunch or dinner is a great way to save time and money. Pour the soup into quart-size freezer bags or an airtight container and freeze for up to three months. To reheat, thaw overnight and warm on the stove or in the microwave. This will last in the fridge for 5 days.

Frequently Asked Questions:

Is black bean soup good for you?

Legumes, such as black beans, are an amazing source of fiber. One serving of this homemade black bean soup is a little over 10 grams of fiber. It’s also rich in protein and iron and low in calories and fat. Black beans provide you with vitamins and minerals such as Vitamin A, Vitamin C, Calcium, Folate, Magnesium, Iron and Potassium.

How do I thicken black bean soup?

I like my black bean soup soupier, but if you prefer it thicker, there are a couple of things you can do. If your soup is watery, you can simmer it uncovered for longer so some of the broth evaporates. You can also blend it for longer – blending is a great way to thicken soups without adding cream.

Black Bean Soup Ingredients

More Soup Recipes You’ll Love:

Your comments are helpful! If you’ve tried this healthy Black Bean Soup recipe or any other on Skinnytaste, don’t forget to rate the recipe and leave me a comment below. And if you took a photo of it, share it with me on Instagram so I can reshare on my Stories!

Black Bean Soup Recipe (From Scratch)

1

256 Cals
13.5 Protein
45 Carbs
3 Fats

Prep Time: 10 mins

Cook Time: 1 hr 20 mins

bean soak time: 1 hr

Total Time: 2 hrs 30 mins

A healthy and savory black bean soup recipe that is easy to prepare. Perfect for those cold winter days. Freezer friendly!

For the beans:

  • 1 pound dry black beans
  • 1 small red bell pepper, halved and seeded
  • 1 small onion, quartered
  • 2 cloves garlic, whole
  • 3 bay leaves

For the soup:

  • 1 tbsp olive oil
  • 1 large onion, diced
  • 1/2 cup parsley, chopped
  • 1 red bell pepper, diced
  • 2 medium carrots, diced
  • 5 cloves garlic, minced
  • 1 tbsp red wine vinegar
  • 1/4 cup white wine, (2 ounces)
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • 1 chicken bouillon cube, or vegetable bullion cube
  • 3/4 tsp kosher salt
  • black pepper, to taste
  • avocado, sour cream, red onions, scallions, chives and/or cilantro, for topping

Soak The Beans

  • Overnight Method: Rinse beans and place in a large pot with about 8 cups of water. Soak beans overnight.

  • To reduce the cook time, use this quicker method: Cover the pot and bring to a boil, then remove from heat and let the beans sit, covered for 1 hour.

Cook the soup

  • Drain and discard the water, then add 9 cups of fresh cold water.

  • Add 1 bell pepper, 2 cloves garlic, the small onion and bay leaves to the beans. Bring to a boil and reduce heat to low. Simmer, covered for about 1 1/2 hours, or until the beans are tender, stirring occasionally. (Add water if necessary) Discard the veggies.

  • Meanwhile, in a large skillet, heat oil on medium-low. Add chopped vegetables (onion, parsley, carrots, pepper, garlic) season with 1/2 teaspoon salt and black pepper, to taste and sauté for about 5 to 6 minutes, or until soft.

  • Add the vegetables to the soup after it has simmered an hour, then add wine, vinegar, cumin, oregano, bouillon, and adjust water if needed.

  • Cover and simmer on low about 30 minutes, stirring.

  • Remove bay leaves, then using an immersion blender, partially blend the soup for about 10 seconds to thicken. If you don’t have an immersion blender, put about 3 cups of the soup in a blender, then add it back to the pot.

  • Adjust 1/4 teaspoon salt, pepper and cumin to taste and ladle about 1 1/4 cups into each bowl.

  • Top with sour cream if desired, chopped onions, scallions, chives or/or cilantro and enjoy!

For some spice you can add some chipotles in adobo sauce, about 2 or 3. For smokier flavor, add chili powder. To make this low-sodium, you can omit the bouillon and water and use broth in it’s place.

Serving: 11/4 cups, Calories: 256kcal, Carbohydrates: 45g, Protein: 13.5g, Fat: 3g, Saturated Fat: 0.5g, Cholesterol: 0.5mg, Sodium: 132.5mg, Fiber: 10.5g, Sugar: 3g

WW Points Plus: 5

Keywords: Freezer Meals, Gluten Free, Vegetarian Meals

Products You May Like

Articles You May Like

Vegetarian Mushroom Wellington: The Perfect Thanksgiving Main | Alexa Weibel | NYT Cooking
This ONE pot meal is like a warm HUG in a bowl
Tomato rice || Easiest way to make tomato rice || Lunch recipes
3 Bean Stew with Rice & Vegetables | Quick & Easy Heart-Healthy Recipe
Stuffed Butternut Squash with Wild Rice and Sausage

Leave a Reply

Your email address will not be published. Required fields are marked *