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photo of back bean soup, sour cream

Soup in the summer? Yes! This recipe can be enjoyed on a chilly summer night or topped off with some cooling sour cream and avocados for a fresh, light lunch! Black beans are a great source of protein and iron. They are also high in fiber; this will help you stay fuller for longer. This recipe is vegetarian-friendly and vegan when the optional sour cream is not used. 

6 Servings
Preparation time
20 minutes
Cooking time
1 hour, 5 minutes
Total time
1 hour, 25 minutes
2 Tbsp olive oil
2 yellow onion (medium, chopped)
3 celery sticks (finely chopped)
1 carrot (large, sliced into thin rounds)
6 clv garlic (minced)
2 tsp ground cumin
¼ tsp red pepper flakes
4 can black beans (15 oz. each, no salt added, or cooked, dry black beans)
4 C vegetable broth (low sodium)
¼ C cilantro (chopped)
1 lime (juiced)
salt (to taste)
ground black pepper (to taste)

1.    Heat the olive oil in a large soup pot over medium heat until it simmers. Add the onions, celery, carrot, and light sprinkle of salt. Cook, stirring occasionally, until the vegetables are soft, about 10-15 minutes. 

2.    Stir in the garlic, cumin, and red pepper flakes and cook until fragrant, about 30 seconds. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentile simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.

3.    Let the soup cool for 15 minutes. Transfer about 4 cups of the soup to a blender, securely fasten the lid, and blend until smooth (never fill your blender past the maximum fill line and beware the steam that escapes from the top of the blender will still be warm). 

4.    Return the pureed soup to the pot, stir in the cilantro, lime juice, salt, and pepper, to taste. Serve.


Optional garnishes: sour cream, diced avocado, extra cilantro, thinly sliced radishes, tortilla chips, sliced green onions


adapted from Cookie & Kate