Black Bean Onion Soup

Warm, hearty, and bursting with bold flavor, this Black Bean Onion Soup is the ultimate comfort food that’s as nutritious as it is satisfying. Featuring deeply caramelized onions, robust black beans, and a fragrant blend of cumin, smoked paprika, and oregano, this soup achieves the perfect balance of richness and spice. A touch of lime juice and fresh cilantro add a zesty, vibrant finish, while optional dollops of sour cream provide a luscious creaminess. Whether you prefer a chunkier texture or a silky-smooth consistency, this versatile recipe can be tailored to your taste. Ready in just an hour, and perfect for cozy weeknight dinners, this plant-based black bean soup is also naturally gluten-free and can easily be made vegan. Serve it as a standalone meal or pair it with crusty bread for a wholesome, satisfying experience!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups (dried) or 3 cans (15 oz each) black beans
• 2 medium yellow onion
• 4 large garlic cloves
• 2 tablespoons olive oil
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 whole bay leaf
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon black pepper
• 1 whole (for serving) lime
• 2 tablespoons (chopped, for garnish) cilantro
• 2 tablespoons (optional, for serving) sour cream or vegan sour cream

Directions

Step 1

If using dried black beans, rinse and soak them in water overnight. Drain and rinse before using. Alternatively, use canned black beans and rinse them thoroughly.

Step 2

Peel and thinly slice the onions. Mince the garlic cloves.

Step 3

Heat the olive oil in a large pot over medium heat. Add the sliced onions and cook, stirring occasionally, until they are deeply caramelized and golden brown, about 15-20 minutes.

Step 4

Add the minced garlic to the pot and cook for 1-2 minutes, stirring constantly to prevent burning.

Step 5

Stir in the ground cumin, smoked paprika, oregano, salt, and black pepper. Cook for 1 minute until the spices are fragrant.

Step 6

Add the black beans, vegetable broth, and bay leaf to the pot. Stir well and bring the mixture to a boil.

Step 7

Reduce the heat to low and simmer the soup for 20-25 minutes, stirring occasionally. If using dried beans, you may need to simmer longer until they are tender.

Step 8

Remove the bay leaf. Use an immersion blender to blend part of the soup to your desired consistency, leaving some beans whole for texture. Alternatively, transfer half of the soup to a blender, blend until smooth, and return it to the pot.

Step 9

Taste the soup and adjust the seasoning with additional salt or pepper, if needed.

Step 10

Serve hot, garnished with a squeeze of fresh lime juice, chopped cilantro, and a dollop of sour cream (if using).

Nutrition Facts

Serving size	1325.6 grams (1325.6g)

Amount per serving	% Daily Value*
Calories	836

Total Fat 42.50g	54%
Saturated Fat 9.20g	46%
Polyunsaturated Fat 5.60g
Cholesterol 15mg	5%
Sodium 4631mg	201%
Total Carbohydrate 98.90g	36%
Dietary Fiber 19.70g	70%
Total Sugars 25.80g
Protein 23.30g	47%

Vitamin D 0IU	0%
Calcium 320mg	25%
Iron 9mg	49%
Potassium 2373mg	50%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.9%

Protein: 10.7%

Carbs: 45.4%