black bean soup (hearty, vegan, gluten free, whole30)

vegan black bean soup

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:

  1. So you have leftovers which saves you having to figure out what to make yet. again.
  2. 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.

Black Bean Soup
Prep Time
25 mins
Cook Time
35 mins
Total Time
1 hr
 

Warm and filling this vegan black bean soup packs a powerful plant-protein punch and is hearty enough even for meat-eaters.

Course: Main Course
Keyword: vegan black bean soup
Author: Andrea Anderson
Ingredients
  • 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
Instructions
  1. 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.
Recipe Notes

See post for notes and tips

If you’re looking for other soup recipe inspirations, then try these:

easy party appetizer: vegan rainbow black bean dip

easy party appetizer
Jump to Recipe

With 2018 quickly drawing to a close (how is that possible?!), I want to end the year on a high note with an easy party appetizer. Use it on New Year’s, for the Big Game, for Cinco de Mayo or just because. In fact, I often prepare it as a main meal.

 

That’s when I know I’ve hit on an especially good recipe… when I want to make – and eat – it over and over and over again!

 

It’s why I featured in my 28 Day Sugar Detox program. Plus it’s an example of how party foods can be fun and healthy. It’s a guaranteed crowd pleaser and you can make it ahead of time.

 

Because that’s my mission.

 

I want you to feel excited about foods that taste yummy, fuel your body to carry out your mission and are easy to prepare.

 

Here’s the breakdown in rainbow technicolor:

  • Red: Cherry tomatoes (antioxidants, vitamins A, C, K + potassium)
  • Orange: Peppers (antioxidants, vitamins A, C, E, K1 + potassium)
  • Yellow: Corn (vitamin C, folate, thiamin, phosphorus + magnesium)
  • Light Green: Cilantro (antioxidants, vitamins A, C, E, K, calcium, iron, potassium + magnesium_
  • Dark Green: Kale (antioxidants, vitamins A, B6, C, K, folate, iron, magnesium, phosphorus, calcium + potassium – did someone say superfood?)
  • “Blue:” Black beans (antioxidants, vitamin B1, copper, manganese, phosphorus, protein, magnesium + iron)
  • Purple: Red onion (antioxidants, vitamins B1, B6, C, copper, dietary fiber, manganese phosphorus, potassium, folate)
  • White: Garlic (vitamins B1, B6, C, manganese, copper, selenium, phosphorus, and calcium)

 

Serving suggestions

  • I love serving this with organic blue corn chips. Organic, because no GMO is the way to go. And blue because it complements the dip’s bright colors nicely.
  • Start by arranging the dip in a rainbow color wheel before setting it on the table as bright centerpiece. Then mix once most of the guests arrive.
  • Use a white bowl or platter to help the colors of the dip pop.
  • While you can mix the entire dip up to a day ahead of time, you also have the option of making the dressing separately and mixing it just before serving.

 

 

vegan rainbow black bean dip

 

Easy Party Appetizer: Vegan Rainbow Black Bean Dip
Prep Time
20 mins
 

This vegan black bean dip is an easy party appetizer that is a crowd pleaser and can be made ahead of time.

Course: Appetizer, Snack
Cuisine: Mexican
Author: Andrea Anderson
Ingredients
  • 1 cup quartered cherry tomatoes
  • 1/2 cup diced orange peppers
  • 1 cup organic corn
  • 3/4 cup chopped cilantro
  • 1.5 cups chopped kale
  • 3/4 cup diced red onion
  • 3 cup black beans
  • 2 cloves garlic, minced
  • 2-3 tbsp fresh lime juice
  • 1/2 tsp ground cumin
  • 3/4-1 tsp salt
Instructions
  1. Mix lime juice, cumin and salt in a small bowl or jar. Mix up remaining ingredients in a bowl. Either add dressing and mix immediately or store separately and mix just before serving.

    See post for serving suggestions.

 

Hunting for other easy party appetizers that are chock full of the nutrients your body needs to shine? Try these ones:

 

 

easy black bean dip (vegan, dairy free, gluten free)

 

I have a gift for you today…an incredibly easy recipe for you to make and I bet you have all of the ingredients in your pantry. It’s been one of my favorites for years and is inspired by a recipe I found on the Whole Foods recipe site before I even made the transition to a plant-based diet: Black bean dip.

Although the “dip” word would make you think this is appetizer-only, I love making it for our main meal with a side of raw veggies and hummus! All of the “meaty” plant-based protein coming from the beans makes it hearty enough for that.

Because this black bean dip is quick and simple to pull together, I love saving it for Sundays (my low key cooking or no-cooking day) and for times when I’m up to my ears in life and/or have been cooking up a storm. You know, kind of like what will happen this weekend.

 

 

This black bean dip is made of only six ingredients and can be served with the traditional tortilla chips or you could try it with my sweet potato rounds if you have a little more time. Guacamole is an excellent side kick. You can get my basic guac recipe here or my new favorite spicy version here.

Because this recipe is so easy going, I rarely measure the ingredients when I’m whipping it up, but I’ve included suggested measurements for you here. It’s a recipe that works well for experimenting to adapt to your tastes, but if you do so, start with my suggestions and go slowly from there.

Bonus: You can make it a day ahead of time which also gives the flavors time to develop, though you might want to add a little extra salsa on the re-heating.

 

Easy Black Bean Dip
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

This six-ingredient is simple to whip up and works well as an appetizer or main dish.

Course: Appetizer, Main Course, Side Dish
Cuisine: Mexican
Servings: 6
Author: Andrea Anderson
Ingredients
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 3 cup black beans, cooked
  • 3/4 cup salsa
  • 1/8 tsp salt
  • 1/2 tsp cumin
  • cilantro for garnish (optional)
  • torrilla chips for serving
  • guacamole on the side (optional)
Instructions
  1. Add garlic and onion to a medium saucepan with a little bit of water and saute over high heat until the onion is translucent, adding more water if needed to prevent burning.

  2. Reduce to medium-high heat and add in remaining ingredients. Mash beans slightly for a chunkier dip and more thoroughly for a smoother dip. Cook until all ingredients are thoroughly incorporated and heated through.

  3. Transfer to a serving dish and garnish with cilantro if desired. Serve with tortilla chips and/or sweet potato rounds and a side of guacamole, if desired.