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    Home Β» Recipes Β» Hearty Black Bean Soup (Gluten-Free)

    Hearty Black Bean Soup (Gluten-Free)

    May 30, 2022 by The Pesky Vegan | 2 Comments

    8 shares
    Jump to Recipe >
    Easy Black Bean Soup Recipe Pin

    Ever turned your hand to black bean soup? Packed full of nutritious plants and with a couple of spuds to thicken it up, this is a healthy and delicious recipe that's dairy-free, gluten-free, nut-free, high in protein, and very filling.

    Vegan Black Bean Soup in Bowl

    Blend it until smooth or mash it for a chunkier texture – either way you'll have yourself a hearty meal that's great for batch-cooking and stores well in the freezer.

    If you like legumes in your soups, take a gander at these recipes for smoky butter bean soup and pinto bean soup with chilli and lime.

    I create new content every single week. Subscribe to keep in touch and get a free download of The Vegan Kitchen – My Top 10 Tips.

    Vegan Black Bean Soup on Outdoor Table

    Jump to:

    • Nutrition 🌱
    • Tinned v. dried πŸ₯«
    • How to thicken πŸ₯”
    • Ingredients πŸ“‹
    • Step by step πŸ“·
    • To serve 🍽️
    • FAQ ❓
    • Variations πŸ”€
    • Recipe πŸ‘¨β€πŸ³

    Is black bean soup healthy?

    This easy soup makes for a healthy meal that's low in calories, low in fat, and high in plant-based protein, with the black beans offering a great source of nutrients such as iron, zinc, and copper.

    One serving of this recipe provides:

    • Calories: 268 kcal
    • Protein: 15 grams (30% of RDA)
    • Fibre: 15 grams (63% of RDA)
    • Iron: 4 mg (22% of RDA)

    (Amounts based on a third-party nutrition calculator)

    For more healthy dishes involving black beans, see these recipes for creamy black bean curry and sweet potato and black bean chilli.

    Tinned vs. dried beans

    I use tinned black beans for convenience, but you could use dried and cook these separately until tender before adding to the soup. To do so, soak them overnight, simmer in fresh water for 60-90 minutes, then drain and use in this recipe.

    For more info, see this beginner's guide to pulses.

    Canned Black Beans Drained and Rinsed in Bowl

    How to thicken the soup

    Once blended, dairy-free soups like this tend to become fairly thick due to the texture of the beans. To help make it even thicker, this recipe includes a couple of medium-sized potatoes.

    If you're making this soup and don't want to blend it at the end, you could thicken it with a little cornflour. Combine two tablespoons of cornflour with a similar amount of cold water in a mug or bowl, mix to remove any lumps, then add this to the pan.

    What you'll need

    This healthy recipe is full of whole plant ingredients and delicious flavours. You'll need:

    • Black beans (I use canned for convenience)
    • Mixed veg for a flavourful base
    • Potatoes to help thicken and make it a hearty meal
    • Seasoning including sage, cumin, smoked paprika, and ground coriander
    List of Ingredients to Make Vegan Black Bean Soup

    How to make vegan black bean soup

    Heat the oil in a large saucepan on medium heat. Add the onion, carrot, and celery and soften for 6-8 minutes, stirring now and then (1). Season with salt and pepper.

    Once the veg has started to soften, stir in the garlic and potatoes and cook for another 2-3 minutes (2).

    Recipe Process Steps 1 & 2 - Frying Veg in Pan

    After a few minutes, add the cumin, coriander, smoked paprika, sage, and tomato puree (3).

    Stir everything well and cook for another minute (4).

    Recipe Process Steps 3 & 4 - Adding Spices to Soup Pan

    Next, add the drained black beans (5), followed by the vegan stock, bay leaves, and nutritional yeast (6).

    Mix well, bring to a gentle simmer, then reduce the heat and cook on a low heat for around 15 minutes or until the potatoes have softened.

    Recipe Process Steps 5 & 6 - Adding Black Beans and Vegan Broth

    Once the potatoes are soft, turn off the heat and remove the bay leaves (7).

    Blitz using a hand blender or transfer to a larger, more powerful blender, working in batches if necessary (8).

    Recipe Process Steps 7 & 8 - Blending the Black Bean Soup

    For a chunkier texture, simply mash the soup with a potato masher.

    Adjust the seasoning and serve.

    Serving suggestions

    Top your bowl off with simple garnishes such as sliced spring onions, coriander leaves, lime wedges, or fresh chilli. Other suggestions include:

    • Smoky tofu pancetta
    • Crushed tortilla chips
    • A drizzle of homemade cashew cream
    • Grated vegan cheese
    • A spoonful of pico de gallo
    Vegetarian Black Bean and Potato Soup in Bowl with Ingredients

    Recipe FAQ

    Can I make this from scratch with dried beans?

    If you want to use dried black beans, soak them overnight and then simmer in fresh water for 60-90 minutes or until tender. Drain them and then use in this recipe (see this beginner's guide to pulses for more info).

    Is this recipe gluten-free?

    To ensure that this recipe is 100% gluten-free, use a vegan stock that is certified or labelled as such. You may also want to check that any additional toppings or sides are gluten-free.

    How long will it keep in the fridge?

    Once cooled, store this soup in the fridge for up to four days.

    Can it be frozen?

    Store this black bean soup in the freezer for up to six months.

    Variations and tips for black bean soup

    • Other beans: You could use pretty much any beans you like here. As long as it's a variety that's canned in water, you can follow the same recipe steps as written below.
    • Potatoes: These aren't necessary, but do help to make the soup more filling as a meal.
    • Heat: Try adding fresh chilli or chilli powder for a bit of a kick.

    Hey you – let me know what you think

    If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments πŸ‘‡

    You can also find me and let me know on Instagram, Pinterest, and Facebook @thepeskyvegan πŸŒΏ

    Keep in touch

    Subscribe below to receive a weekly newsletter with my latest recipes. Nice and simple. No pesky pestering. No spam (which wouldn’t be very vegan anyway).

    More vegan recipe ideas

    If you liked this recipe, you might also enjoy:

    • Pinto Bean Soup with Chilli and Lime
    • Smoky Butter Bean Soup
    • Vegan Scotch Broth (Scottish Barley Soup)
    • White Bean Soup with Lemon and Parsley
    • Red Lentil and Pepper Soup
    • Creamy Black Bean Curry
    • Sweet Potato and Black Bean Chilli

    You can also check out my full selection of vegan soup recipes.

    Vegan Black Bean Soup on Outdoor Table

    Hearty Black Bean Soup (Gluten-Free)

    The Pesky Vegan
    This vegan black bean soup is packed full of nutritious plants for a healthy and delicious recipe that's dairy-free, gluten-free, nut-free, high in protein, and very filling.
    5 from 1 vote
    Rate this Recipe Print Recipe
    Prep Time 10 mins
    Cook Time 25 mins
    Total Time 35 mins
    Course Soup
    Cuisine Gluten-free, Vegan
    Servings 6
    Calories 268 kcal

    Ingredients
     

    • 1 tablespoon olive oil
    • 1 onion, chopped
    • 2 medium carrots, scrubbed and diced
    • 2 celery ribs, chopped
    • 4 garlic cloves, chopped
    • 2 medium potatoes, scrubbed and diced
    • 2 teaspoons ground cumin
    • 1 teaspoon ground coriander
    • 1 teaspoon smoked paprika
    • 1 teaspoon dried sage
    • 3 tablespoons tomato puree
    • 3x 14 oz (400 g) tins black beans, drained
    • 4-5 cups (1-1.2 litres) vegan stock (plus more if necessary)
    • 2 bay leaves
    • 3 tablespoons nutritional yeast (optional)
    • Salt and pepper to taste
    Prevent your screen from going dark

    Instructions
     

    • Heat the oil in a large saucepan on medium heat. Add the onion, carrot, and celery and soften for 6-8 minutes, stirring now and then. Season with salt and pepper.
    • Once the veg has started to soften, stir in the garlic and potatoes and cook for another 2-3 minutes.
    • After a few minutes, add the cumin, coriander, smoked paprika, sage, and tomato puree. Stir everything well and cook for another minute.
    • Next, add the drained black beans, vegan stock, bay leaves, and nutritional yeast. Mix well, bring to a gentle simmer, then reduce the heat and cook on a low heat for around 15 minutes or until the potatoes have softened.
    • Once the potatoes are soft, turn off the heat and remove the bay leaves. Blitz using a hand blender or transfer to a larger, more powerful blender, working in batches if necessary. For a chunkier texture, simply mash the soup with a potato masher.
    • Adjust the seasoning and serve with toppings such as tofu pancetta, cashew cream, pico de gallo, sliced spring onions, or fresh coriander.
      πŸ“Έ Recipe steps >
      πŸ“– Table of contents >
    Rate this recipe πŸ‘‡

    Notes

    Other beans: If you don't have black beans, you could swap these out for pretty much any canned beans you like (pinto, borlotti, kidney, etc.).
    Dried beans: If you want to use dried black beans, soak them overnight and then simmer in fresh water for 60-90 minutes or until tender. Drain them and then use in this recipe.
    Heat: Try adding fresh chilli or chilli powder for a bit of a kick.
    Gluten-free: To ensure that this recipe is 100% gluten-free, use a vegan stock that is certified or labelled as such. You may also want to check that any additional toppings or sides are gluten-free.
    Storage:Β Store this soup in the fridge for up to four days or freezer for up to six months.
    If you liked this recipe, you might also enjoy:
    • Crispy Roasted Black Beans
    • Creamy Black Bean Curry
    • Sweet Potato and Black Bean Chilli
    • Jackfruit and Black Bean Tacos
    • Pinto Bean Soup with Chilli and Lime
    • Smoky Butter Bean Soup
    • Vegan Scotch Broth (Scottish Barley Soup)
    • Red Lentil and Pepper Soup
    Β 
    * The nutrition info below is for one serving, based on a total of six servings.

    Nutrition

    Calories: 268kcalCarbohydrates: 46gProtein: 15gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 218mgPotassium: 858mgFiber: 15gSugar: 3gVitamin A: 3712IUVitamin C: 12mgCalcium: 65mgIron: 4mg
    Nutrition Facts
    Hearty Black Bean Soup (Gluten-Free)
    Amount Per Serving
    Calories 268 Calories from Fat 36
    % Daily Value*
    Fat 4g6%
    Saturated Fat 1g6%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 2g
    Sodium 218mg9%
    Potassium 858mg25%
    Carbohydrates 46g15%
    Fiber 15g63%
    Sugar 3g3%
    Protein 15g30%
    Vitamin A 3712IU74%
    Vitamin C 12mg15%
    Calcium 65mg7%
    Iron 4mg22%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword black bean recipe, healthy vegan soup, vegan bean soup
    Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan

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      Recipe Rating




    1. Laura

      October 30, 2022 at 9:12 pm

      5 stars
      A wonderful recipe that went down very well with a few self-styled carnivores in my home!

      Reply
      • The Pesky Vegan

        November 06, 2022 at 9:38 am

        Glad to hear you all enjoyed it, thanks very much for the review!

        Reply

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