FREE 5-Ingredient Recipe EBook

• My Thick, Creamy Black Bean Soup Takes Just 30 Minutes
• Ingredients & Substitutions
• How To Make Black Bean Soup
• My Recipe Tips
• Black Bean Soup (30-Min Recipe) Recipe card
• Recipe Variations
• Serving Ideas
• Recipe Reviews

My Thick, Creamy Black Bean Soup Takes Just 30 Minutes

I first made this black bean soup on a night when I had a couple of cans of beans in the pantry and needed something quick. I wasn’t expecting much, but the result totally surprised me! After tweaking the spices and blending, this black bean soup recipe became creamy, hearty, and much more flavorful than I thought a “pantry soup” could be. Here’s why:

• Thick, silky texture – Blending most of the beans creates a thick, velvety feel, but I leave some whole for a little bite. If you like my thick roasted tomato soup or butternut squash soup , you’ll love the texture of this one.
• Warm, earthy, and a little creamy with a kick – The flavor of the black beans definitely shines here, but a splash of cream makes it more rich, while a blend of Mexican-inspired spices make it a little bold and fresh lime juice brightens it up.
• Simple, everyday ingredients – This easy black bean soup just needs a few common staples, it comes together in just half an hour, and reheats beautifully. Plus, it’s packed with protein and fiber.

This has turned into one of my family’s favorite cozy soup recipes — even for my picky 7-year-old. It made her say, “Mama, I think I like beans now”. We even enjoyed it all by itself last week as a vegetarian meal. Make it with me!

“We’ve been trying to incorporate more meatless recipes into our rotation and this is one of the best I’ve found! The cilantro and lime add such delicious bright flavor.” –Dana

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my black bean soup recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Black Beans – I use canned black beans to keep this recipe quick, but you can definitely cook dried beans if you have time. I always drain and rinse the canned ones, which improves their flavor and texture.
• Veggies – I used green bell pepper , white onion , and fresh garlic . I actually first made this black bean soup recipe with onion powder (1 tablespoon) and garlic powder (3/4 teaspoon) because I was out of fresh, and you certainly can, but it tasted much better when I used fresh ones for the final version. Feel free to use other colors of bell peppers, too.
• Chicken Broth – I usually grab reduced sodium broth from the store for convenience, but homemade broth makes it even better. If you want this soup vegetarian or vegan, use vegetable broth instead. And if you’re not, bone broth is a great way to sneak in extra nutrition.
• Fresh Cilantro – I always chop cilantro fresh before stirring it in, but in a pinch you can use 2 tablespoons dried.
• Heavy Cream – Optional, but I recently started adding it to make the soup a little creamy and cut the heat. You can use full-fat coconut milk for a dairy-free option, half and half to lighten it up, or just skip it.
• Spices – A mix of smoked paprika , ground cumin , chili powder , and sea salt gives the soup its earthy base with a hint of smokiness and warmth.
• Olive Oil – For sauteing the aromatics. Avocado oil is good, too.
• Lime Juice – A squeeze of lime at the end brightens everything up.

How To Make Black Bean Soup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Sauté the veggies. Heat some oil in a large pot , then add the bell pepper and onion. Cook until and just starting to brown. Toss in the garlic and stir until it smells amazing.
2. Pour in the broth, beans, and spices. Give it a good stir and simmer together, so the flavors meld.
3. Blend for texture. I like to blend about three-quarters of the soup so it turns creamy but still has some whole beans for texture.
4. Finish and enjoy! Pour the blended black bean soup back into the pot, stir in lime juice and cream (if you’re using it). I like to serve with fresh avocado and extra cilantro.

My Recipe Tips

• Chop your cilantro only right before adding to the soup. I usually like to prep ahead, but cilantro loses flavor fast once it’s cut.
• I like to leave 1/4 of the soup unblended just, so I still have whole black beans scattered throughout. If you want it totally smooth, feel free to blend the entire pot. The texture will be pretty thick either way.
• I transferred the soup to a stand blender for the photos. If you want to save time on dishes, an immersion blender works as long as you don’t mind the entire black bean soup blended.
• How to adjust the flavor at the end: Of course you can add more salt if needed. An extra splash of lime juice can help if it’s too salty, or an extra splash of cream if it’s too spicy. But if you know you prefer things less salty, start with a little less before simmering.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Olive oil ▢
• 1 medium Green bell pepper ▢
• 1 medium Onion (minced) ▢
• 6 cloves Garlic (minced) ▢
• 2 15-oz cans Black beans (drained) ▢
• 1/2 tbsp Smoked paprika ▢
• 1/2 tbsp Ground cumin ▢
• 1 tsp Chili powder ▢
• 1 tsp Sea salt (to taste) ▢
• 3 cups Chicken broth, reduced sodium (or vegetable broth for vegetarian option) ▢
• 1 tbsp Lime juice ▢
• 1/2 cup Fresh cilantro (chopped) ▢
• 1/4 cup Heavy cream (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large saucepan , heat the olive oil over medium heat. Add the bell pepper and onion. Cook for about 5 minutes , until the vegetables are soft and the onions are starting to brown.
2. Add the minced garlic. Saute for about 1 minute , until fragrant.
3. Add the black beans, smoked paprika, cumin, chili powder, salt, and chicken broth. Stir until combined.
4. Bring the black bean soup to a gentle boil. Reduce heat to medium-low and simmer for about 20 minutes .
5. Transfer 3/4 of the soup to a blender and blend until smooth. (Alternatively, you can blend all of it; I blend 3/4 so that some whole beans remain in the soup.)
6. Pour the blended mixture back into the pot. Stir in the lime juice, and heavy cream. Adjust salt to your taste if needed.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get the best flavor and texture.
• Variations: Don’t miss my recipe variations below for fun ways to switch things up and make this recipe for black bean soup your own.
• Storage: Keep leftovers in an airtight container in the fridge. They stay fresh for 5-7 days.
• Meal prep: This black bean soup is one of those recipes that actually tastes better the next day. It’s perfect to make ahead for easy lunches or dinners.
• Reheat: The stove or microwave both work fine. Add a splash of broth if it thickened up too much in the fridge.
• Freeze: This soup freezes beautifully for up to 3 months. I usually do it in these single-portion cubes .
• Note on nutrition info: The optional cream is not included. You can customize the recipe in my Wholesome Yum App if you want it included (or to make any other changes and see the macros!).

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Black Bean Soup

Recipe Variations

Want to change things up a little? Here are some easy ways to tweak this black bean soup:

• Protein – This soup is already pretty high protein, but if you want to add meat (I’ve used beef while a reader told me she used sausage), feel free to cook it in the same pot at the start. Just set aside and add it back in at the end. You can also toss in leftover shredded chicken or even glazed ham .
• Vegetables – Sometimes I toss in carrots and celery together with the peppers and onions.
• Extra heat – My recipe has a gentle kick as-is, but if you prefer a more spicy black bean soup, add a pinch of red pepper flakes, stir in diced jalapeños with the veggies, or even try a spoonful of canned chipotles in adobo sauce when you add the broth.

Serving Ideas

There are so many easy ways to round out this black bean soup:

• Toppings – I love adding sliced avocado and fresh cilantro, as shown above. You can also do a dollop of sour cream, guac , or salsa , or even a handful of crushed tortilla chips .
• Salad -I like pairing this one with taco salad , a fresh cabbage slaw , or even shrimp avocado salad .
• Main Course – Serve it alongside cilantro lime chicken for a full meal, or use it as a starter with your one of my favorite Mexican dishes .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Black Bean Soup (30-Min Recipe)

My black bean soup recipe is thick, smoky, and creamy, with common ingredients. Make a cozy bowl in just 30 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/black-bean-soup/

Ingredients

• 1 tbsp Olive oil
• 1 medium Green bell pepper
• 1 medium Onion (minced)
• 6 cloves Garlic (minced)
• 2 15-oz cans Black beans (drained)
• 1/2 tbsp Smoked paprika
• 1/2 tbsp Ground cumin
• 1 tsp Chili powder
• 1 tsp Sea salt (to taste)
• 3 cups Chicken broth, reduced sodium (or vegetable broth for vegetarian option)
• 1 tbsp Lime juice
• 1/2 cup Fresh cilantro (chopped)
• 1/4 cup Heavy cream (optional)

Instructions

1. In a large saucepan , heat the olive oil over medium heat. Add the bell pepper and onion. Cook for about 5 minutes , until the vegetables are soft and the onions are starting to brown.
2. Add the minced garlic. Saute for about 1 minute , until fragrant.
3. Add the black beans, smoked paprika, cumin, chili powder, salt, and chicken broth. Stir until combined.
4. Bring the black bean soup to a gentle boil. Reduce heat to medium-low and simmer for about 20 minutes .
5. Transfer 3/4 of the soup to a blender and blend until smooth. (Alternatively, you can blend all of it; I blend 3/4 so that some whole beans remain in the soup.)
6. Pour the blended mixture back into the pot. Stir in the lime juice, and heavy cream. Adjust salt to your taste if needed.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get the best flavor and texture.
• Variations: Don’t miss my recipe variations below for fun ways to switch things up and make this recipe for black bean soup your own.
• Storage: Keep leftovers in an airtight container in the fridge. They stay fresh for 5-7 days.
• Meal prep: This black bean soup is one of those recipes that actually tastes better the next day. It’s perfect to make ahead for easy lunches or dinners.
• Reheat: The stove or microwave both work fine. Add a splash of broth if it thickened up too much in the fridge.
• Freeze: This soup freezes beautifully for up to 3 months. I usually do it in these single-portion cubes .
• Note on nutrition info: The optional cream is not included. You can customize the recipe in my Wholesome Yum App if you want it included (or to make any other changes and see the macros!).

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)