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Overhead view of creamy high-protein black bean soup with yogurt, cilantro, avocado, and tortilla chips.

Creamy High-Protein Black Bean Soup

5 from 2 votes
A cozy, creamy black bean soup with bold Mexican flavors and an impressive 31g protein and 24g fiber in every bowl.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Video

Servings : 6 servings

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Ingredients

  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 1 red bell pepper, diced
  • 4 cloves garlic, minced
  • 1 tbsp tomato paste
  • 3 cans black beans, drained and rinsed
  • 1 to 2 chipotle peppers in adobo, finely chopped
  • 1 tbsp adobo sauce, from the can
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • ½ tsp dried oregano
  • ½ tsp chili powder
  • 3 cups bone broth, or vegetable broth
  • ½ tsp salt, more to taste
  • ½ cup Greek yogurt or coconut milk, optional for creaminess
  • juice of 1 lime
Toppings
  • fresh cilantro
  • lime wedges
  • dollop of Greek yogurt
  • diced avocado
  • sliced jalapeño
  • tortilla chips
Start Cooking

Instructions
 

  1. Heat 1 tbsp olive oil in a large pot over medium heat. Add the diced onion and bell pepper and cook for 4 to 5 minutes until softened. Stir in the minced garlic and cook for 1 minute.
    Sautéed onions and red bell peppers forming the flavor base for black bean soup.
  2. Add 1 tbsp tomato paste, 1 tsp cumin, 1 tsp smoked paprika, ½ tsp oregano, and ½ tsp chili powder. Cook for 1 to 2 minutes until fragrant.
    Sautéed onions and red bell peppers with tomato paste and warm spices forming the flavor base for high-protein black bean soup.
  3. Stir in the black beans, 1 to 2 chipotle peppers, 1 tbsp adobo sauce, 3 cups bone or vegetable broth, and ½ tsp salt. Bring to a boil, then reduce heat and simmer for 15 minutes.
    Pot of black bean soup base simmering with broth, onions, and peppers.
  4. Use an immersion blender to blend the soup until creamy (or leave some texture if preferred).
    Creamy blended black bean soup in a Dutch oven.
  5. Stir in ½ cup Greek yogurt or coconut milk, then add the lime juice. Adjust seasoning to taste.
    Smooth blended black bean soup simmering in a Dutch oven.
  6. Ladle into bowls and add your favorite toppings.
    Side view of a bowl of creamy high-protein black bean soup with bold Mexican toppings.

Nutrition

Calories: 407kcalCarbohydrates: 60gProtein: 31gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.003gCholesterol: 1mgSodium: 2423mgPotassium: 1147mgFiber: 24gSugar: 3gVitamin A: 417IUVitamin C: 13mgCalcium: 169mgIron: 7mg