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Spicy Black Bean Soup

We found this soup recipe at


3/4 cup water (or 2 tablespoons olive oil; if not oil-free)

1 red onion, chopped

1 clove garlic, minced

1/3-1/2 jalapeño, finely chopped, to taste (optional)

2 medium-sized carrots, chopped

1 red bell pepper, chopped (or any color)

4 teaspoons ground cumin

2 teaspoons chili powder

1/4 teaspoon red pepper flakes, to taste (optional)

1 15 oz. can organic sweet corn, drained and rinsed

3 15 oz. cans organic black beans, drained and rinsed

4 cups low-sodium vegetable broth

1/2 lime, juiced

1/4 cup cilantro

sea salt & pepper, to taste

toppings: avocado, crushed tortilla chips, jalapeño, cilantro, dairy-free cheese


Heat the water (or oil, if preferred) in a soup pot or large dutch oven over medium heat. Stir in the onions and garlic, with a pinch of sea salt and pepper. Cook, stirring occasionally, until the onions are translucent.

Stir in the jalapeño, carrot, red bell pepper, cumin, chili powder and red pepper flakes. Cook until vegetable are soft, about 7-9 minutes.

Pour in the beans, corn and broth. Bring to a slow boil over medium-high heat then reduce to a gentle simmer. Cook until the beans are soft and the broth has lots of flavor, about 20 minutes. Turn off heat.

Using a hand immersion blender, blend about half of the soup, still leaving whole beans in tact. Blend more for a smoother texture or less for a chunkier texture, depending on preference (this step is optional; you can also blend half in a regular blender, making sure to let out the steam, to prevent a soup explosion as it gets very hot. Pour it back into the soup pot).

Stir in lime juice and cilantro and taste test to see if it needs more salt or pepper. Adjust accordingly.

Serve with your favorite toppings!


For an even heartier soup, add in brown rice or quinoa!

Leftovers can be refrigerated up to 4 days or frozen

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