Vegetarian Black Bean Soup

Packed with protein and fiber, this soup doesn't need meat to be satisfying. Soaking and cooking the beans yourself, rather than opening a can, ensures you'll have wonderful flavor and texture. (And the slow cooker does most of the work!)

Prep Time:
10 mins
Additional Time:
10 hrs
Total Time:
10 hrs 10 mins
6 servings


  • 10 ounces dried black beans (1 1/2 cups), rinsed

  • 8 cups water

  • 1 medium onion, chopped (1/2 cup)

  • 1 jalapeño pepper, seeded and chopped (see Tip)

  • 3 cloves garlic, minced

  • 6 cups no-salt-added vegetable broth

  • 2 tablespoons ground cumin

  • 1 tablespoon chili powder

  • ½ teaspoon salt

  • ½ cup chopped fresh cilantro or cilantro sprigs

  • Lime slices or wedges

  • 1 (8 ounce) container Light sour cream


  1. Combine beans and water in a large pot. Bring to a boil; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans.

  2. Transfer the beans to a 4-quart slow cooker. Stir in onion, jalapeno, garlic, broth, cumin, chili powder and salt.

  3. Cover and cook on Low for 9 to 10 hours or on High for 4 1/2 to 5 hours. Use a potato masher to coarsely mash the beans. Top each serving with cilantro and serve with lime slices or wedges for squeezing. If desired, top each serving with sour cream.


Tips: Chile peppers, like jalapeños, contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts (per serving)

204 Calories
1g Fat
37g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/3 cups
Calories 204
% Daily Value *
Total Carbohydrate 37g 14%
Dietary Fiber 10g 36%
Total Sugars 4g
Protein 11g 23%
Total Fat 1g 2%
Saturated Fat 0g 1%
Vitamin A 859IU 17%
Vitamin C 13mg 15%
Folate 223mcg 56%
Sodium 367mg 16%
Calcium 128mg 10%
Iron 3mg 19%
Magnesium 92mg 22%
Potassium 937mg 20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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