This recipe is the main reason I keep black beans in my pantry. It's simple, pairs well with many toppings, and fills me up.
It requires a bit of slicing and dicing prep, and then it's a straight simmer for 30 minutes. And during the simmer process, you have time for prepping other stuff to accompany the soup.
This is the quick and easy version of this recipe. To make it according to strict SCD guidelines, soak the beans overnight. For more on the SCD version of this recipe, see my cookbook, Cooking for the Specific Carbohydrate Diet.
And here are suggested toppings:
- Crème fraîche
- Nachos chips
- Chopped scallions
- Slice of lime
- Diced avocado
- Chopped cilantro
Notes on SCD and this recipe, which first appeared in my SCD cookbook: A few years ago I submitted some changes for the second printing of my SCD cookbook, however I missed an important edit to step 4 for the Black Bean Soup recipe on Page 62. Special thanks to Susan for contacting my publisher about this error.
Folks who follow SCD avoid canned foods, based on recommendations from Breaking the Vicious Cycle. To cook this Black Bean Soup recipe according to SCD guidelines, you first soak the beans overnight and then simmer the soup for 1 ½ to 2 hours, or until the beans are tender.
You can see all the corrections made since the first book printing here.
Black Bean Soup
Equipment
- Blender
Ingredients
- 3 tablespoons olive oil or other cooking oil
- 1 large onion peeled and diced
- 3 large carrots diced into coins
- 1 large celery stalk trimmed and chopped
- ½ teaspoon salt
- 4 garlic cloves peeled and minced
- 1 tablespoon ground cumin
- 1 teaspoon chili powder
- 4 cups water or vegetable broth
- 1 tablespoon honey optional
- 1 red bell pepper diced into small pieces
- 24 ounces black beans soaked overnight, or two 15 ounce cans
- 1 tablespoon lime juice or to taste
- salt and pepper to taste
Instructions
- Place the olive oil in a large saucepan (at least 6-quart size) over medium heat.
- Place the carrots, onion, celery, and salt in the saucepan and cook for about 5 minutes, stirring occasionally, until the onion begins to turn translucent.
- Add the garlic, cumin, and chili powder. Stir well and cook for a few minutes.
- Add the broth, honey, red pepper, and beans and stir well. Bring to a boil and then reduce the heat and simmer for about 30 minutes.
- Ladle out about half the soup into a blender container. You may want to let it cool for a few minutes before blending.
- Puree until smooth and then stir back into the soup in the saucepan.
- Add lime juice and sea salt to taste and serve with your favorite toppings. The soup can be refrigerated for a few days or frozen for use later.
Holly says
Excellent! Just made this and it is delicious, just what I was looking for. Thanks for sharing all your great recipes.
Erica says
Thanks, Holly! So great to hear 🙂 I love this one too. So easy to make.
Heidi says
I made this for my family tonight and we really enjoyed it. I served it over rice to round out the meal and add a bit more bulk as it as a little on the thin/watery side for me. Everyone loved building their own soup bowl with the toppings. This will be a regular in our house. Thank you!
Erica says
Good to hear. To reduce the liquid, simmer a bit longer or don't include the liquid from the can.
Cyn says
Hi,
My husband was recently diagnosed with celiacs disease. I am looking for ways to make our traditional Thanksgiving side dishes gluten free so that he can enjoy them with the family.
I'm just discovering flours that I can use to replace wheat flour. Do you know of one that would work to make a cream sauce-like the sauce used in green bean casseroles?
Thank you for your help!
I've already tried several of your recipes and am so glad I found your blog!
Erica says
Hi, thanks! I don't make a cream sauce too often so sorry that I can't recommend a flour.
Nancy says
This looks really easy and good and perfect for the cold, rainy day we are having here today. I will check my pantry when I am home for lunch 🙂 Thanks!
Erica says
thanks and you're welcome!