Tomato Black Bean Soup

As the Fall time change makes the evenings grow dark earlier, the need for hearty soups grows stronger. Tomato Black Bean Soup fills that niche perfectly!  Being high in fiber yet low in fat, it is a very satisfying soup that makes a terrific meal. You may certainly serve it with a dinner salad or garlic bread but, to be honest, it is filling all on its own. You can be creative, however,  by topping off your bowl of soup with such things as a sprinkling of cheese, a dollop of sour cream, chunks of avocado, or diced tomatoes (to name just a few ideas). Someone may want to add shredded cheddar cheese for a rich and creamy taste yet you may have an inkling for sliced scallions that add a mildly spicy bite. However you eat your soup, you will certainly enjoy this heart healthy, satisfying soup. And, like every good soup, it tastes even better as leftovers!!

To begin, using a large soup pot, saute the onion and garlic in 2 tablespoons olive oil.  Cook for roughly 8-10 minutes on medium to low heat. Add 2 cans rinsed black beans and 2 cans diced tomatoes (with juices). Slowly stir in the oregano, parsley, black pepper, salt, cumin, chili powder and cayenne pepper. Bring to a rapid boil then reduce heat to low and cook for 10 additional minutes. Remove the pot from the heat source. With a hand immersion blender, puree roughly ½ of the soup. This makes it “creamy” without adding any fatty cream while still leaving many of the tomatoes and beans whole. Return soup to stove top and heat over a low flame until ready to serve.

I added feta cheese to my soup. Everything tastes “beta” with feta!

Ingredients:

2 tbsp olive oil
½ red onion, finely diced
2-3 garlic cloves, crushed
2 cans (15 oz) black beans
2 cans (15 oz) diced tomatoes, liquid included
1 tsp oregano
1 tsp parsley
¼ tsp black pepper
1 tsp sea salt
½ tsp cumin
1 tsp chili powder
¼ tsp cayenne pepper

Serves six

Tips for Success

Rinse the black beans well in a colander until the water runs clear. It gets rid of the starchy canning liquid and some of the extra salt.

Keep the heat medium to low while the onion and garlic cook. You want them soft and sweet, not browned, since burnt garlic tastes bitter.

When you blend, tip the pot slightly so the blender head stays fully under the soup. That keeps hot splatters to a minimum. Blend in short bursts and check often so you keep plenty of whole beans.

Taste at the end and adjust. A pinch more salt or a squeeze of lime brightens everything up.

Ingredient Swaps and Variations

• Use fire roasted diced tomatoes for a smoky flavor.
• Swap in pinto or kidney beans if that is what you have in the pantry.
• For less heat, cut back on the cayenne or leave it out. For more, add a diced jalapeño with the onion.
• Stir in a cup of frozen corn during the last few minutes of cooking.
• If you don’t have an immersion blender, scoop out about half the soup, blend it in a regular blender, and stir it back in.

Make Ahead and Storage

This soup really does taste better the next day, so it is a great one to make ahead. Cool it, then store it in airtight containers in the refrigerator for up to 4 days. It also freezes beautifully for up to 3 months. Thaw it overnight in the fridge and reheat on the stove over medium low heat, stirring often, until steaming hot. Add a splash of water or broth if it gets too thick.

How to Serve It

Set out a little topping bar and let everyone build their own bowl. Besides feta, try shredded cheddar, sour cream, avocado, scallions, cilantro, or crushed tortilla chips. Warm cornbread on the side is always a hit at our house.

Frequently Asked Questions

Can I use dried beans?

Yes. About 3 cups of cooked black beans equals two 15 ounce cans. Cook them until fully tender before adding them to the soup.

Is this soup spicy?

It has a gentle warmth from the chili powder and cayenne. Most kids do fine with it, but you can always skip the cayenne.

Mandy

Tomato Black Bean Soup

A hearty, partly blended soup of black beans and diced tomatoes warmed with cumin, chili powder and a pinch of cayenne.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Servings: 6 servings

Course: Soup

Cuisine: Southwestern

Ingredients Method Notes

Ingredients

  

• 2 tbsp olive oil
• 1/2 red onion finely diced
• 2 to 3 garlic cloves crushed
• 2 cans (15 oz) black beans rinsed
• 2 cans (15 oz) diced tomatoes liquid included
• 1 tsp oregano
• 1 tsp parsley
• 1/4 tsp black pepper
• 1 tsp sea salt
• 1/2 tsp cumin
• 1 tsp chili powder
• 1/4 tsp cayenne pepper
• feta cheese optional, for topping

Method

 

1. In a large soup pot, saute the onion and garlic in the olive oil over medium to low heat for 8 to 10 minutes.
2. Add the rinsed black beans and the diced tomatoes with their juices.
3. Slowly stir in the oregano, parsley, black pepper, salt, cumin, chili powder and cayenne.
4. Bring to a rapid boil, then reduce the heat to low and cook for 10 more minutes.
5. Remove the pot from the heat and puree about half of the soup with an immersion blender, leaving plenty of beans and tomatoes whole.
6. Return the pot to the stove and keep warm over low heat until ready to serve. Top with feta or your favorite toppings.

Notes

Tastes even better as leftovers.