Hearty Black Bean Soup (Gluten-Free)
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.
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
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.📸 Recipe steps >📖 Table of contents >
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: 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
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.
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