If you’re after a hearty, satisfying meal that’s high in protein and rich in flavor, this high-protein black bean soup is an excellent choice. Ideal for vegetarians or anyone wanting to up their protein intake, the recipe is simple, nutritious, and full of smoky, savory spices. Whether you’re meal prepping for the week or need a quick weeknight dinner, this black bean soup delivers comfort and nourishment.
What are the Macros?
This black bean soup is both balanced and nourishing. Per serving, the macros are:
- Calories: 540
- Protein: 41.5g
- Carbs: 60g
- Fat: 16.2g
With over 40 grams of protein per serving, this soup is a filling, low-fat option that doesn’t skimp on taste. The protein comes from black beans, plant-based crumbles, and a touch of low-fat cheese, making it a robust vegetarian meal.
Why You’ll Love This Black Bean Soup
Customizable: Top it with avocado, extra lime, hot sauce, or any favorite garnish. It adapts well to leftovers and meal prep.
High-Protein Powerhouse: Ingredients like black beans and plant-based crumbles help the soup deliver roughly 41.5 grams of protein per serving to keep you satisfied and energized.
Vegetarian-Friendly: Skip the meat and keep the flavor. This recipe works well for vegetarians who want a substantial, protein-forward meal.
Simple Ingredients, Big Flavor: With pantry staples such as canned black beans, diced tomatoes, and vegetable broth, the soup comes together quickly with minimal prep.
Black Bean Soup Ingredient Breakdown
Gather these ingredients for a flavorful, satisfying soup:
Cilantro and Lime Juice: Fresh cilantro and a squeeze of lime brighten the finished dish.
Olive Oil: A tablespoon of olive oil is enough to sauté the aromatics and add subtle richness.
Yellow Onion and Red Bell Pepper: These aromatics build the savory base of the soup.
Black Beans: The main ingredient — high in protein and fiber for a filling, nutritious bowl.
Canned Tomatoes: Half a cup of diced tomatoes adds acidity and balance.
Plant-Based Crumbles: A meat-like texture and extra protein come from the crumbles; they can be omitted or replaced with extra beans if preferred.
Vegetable Broth: Keeps the soup light while adding depth.
Spices: Garlic powder, chili powder, and smoked paprika create a smoky, bold profile—season with salt and pepper to taste.
Cheese: A sprinkle of low-fat cheese adds creaminess and raises the protein slightly.
Light Sour Cream: A small amount adds tang without a lot of extra calories.
How to Make Black Bean Soup
Follow these simple steps to make the soup:
- Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add chopped onion and red bell pepper and cook until softened.
- Build the Flavor Base: Stir in garlic powder, chili powder, smoked paprika, salt, and pepper. Toast the spices for about a minute to release their aroma.
- Add the Main Ingredients: Pour in vegetable broth, canned tomatoes, black beans, and plant-based crumbles. Stir, then bring to a simmer.
- Simmer: Let the soup cook 15–20 minutes to meld flavors.
- Finish with Toppings: Serve hot, garnished with shredded cheese, light sour cream, fresh cilantro, and a squeeze of lime.
Looking For More Recipes? Check These Out!
- Truffle French Fries
- Honey Roasted Potatoes
- Crispy Oven Roasted Potatoes
Yes. Omit the cheese and use a vegan sour cream alternative to keep it dairy-free.
Black beans are ideal, but kidney beans work as a substitute if needed.
Store leftovers in an airtight container in the refrigerator for up to four days. Reheat gently on the stovetop or in the microwave.
Black Bean Soup
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Ingredients
- 1 tbsp olive oil
- 1 cup yellow onions, chopped
- 1/2 cup red bell pepper, chopped
- 1 can of black beans
- 1/2 cup diced canned tomatoes
- 1 cup plant-based crumbles
- 2 cups vegetable broth
- 1 tsp garlic powder
- 2 tsp chili powder
- 1/4 tsp smoked paprika
- Salt and pepper to taste
- 1/2 cup low-fat cheese, (1/4 cup per serving)
- 4 tbsp light sour cream, (2 tbsp per serving)
- Cilantro
- Lime juice
Instructions
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Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add the chopped onions and red bell pepper and cook until softened.
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Build the Flavor Base: Stir in garlic powder, chili powder, smoked paprika, salt, and pepper. Toast the spices for about a minute.
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Add the Main Ingredients: Pour in vegetable broth, canned tomatoes, black beans, and plant-based crumbles. Stir and bring to a simmer.
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Simmer: Let the soup cook 15–20 minutes to meld the flavors.
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Finish with Toppings: Serve hot with shredded cheese, light sour cream, fresh cilantro, and a squeeze of lime.