Black Bean Soup (Freezer Friendly)

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Black bean soup is a very hearty soup, super high in fiber, and so inexpensive to make. It's perfect topped with low fat sour cream and fresh chopped herbs such as chives, cilantro or scallions.

Black Bean Soup

Although I’m sad summer is coming to an end, I do look forward to making homemade soups and stews. Black bean soup is a very hearty soup, super high in fiber, and so inexpensive to make. It’s perfect topped with sour cream or greek yogurt and fresh chopped herbs such as cilantro or chives. Cooking the vegetables on the side, and adding it to the soup rather than cooking them all together, really adds to the flavor of this soup.

I’ve been getting a lot of requests for freezer meals so I’ve added a label to the recipes on my site that I think would freeze well, you can find them under Freezer Friendly Recipes in the right column. This soup recipe is perfect for freezing and reheating. Freezing meals by portion to use throughout the month for lunch or dinner is a great way to save time and money, and also makes counting points easier. Recipes that freeze well are soups, sauces, stews, chili, uncooked meatballs or meatloaves, and casseroles.

Black bean soup is a very hearty soup, super high in fiber, and so inexpensive to make. It's perfect topped with low fat sour cream and fresh chopped herbs such as chives, cilantro or scallions.
Print WW Personal Points
5 from 8 votes
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Black Bean Soup

234.5 Cals 13.5 Protein 40 Carbs 2.5 Fats
Prep Time: 10 mins
Cook Time: 1 hr 20 mins
bean soak time: 1 hr
Total Time: 2 hrs 30 mins
Yield: 8 servings
COURSE: Dinner, Soup
CUISINE: American
Black bean soup is a very hearty soup, high in fiber, and inexpensive to make. Great as a make ahead meal so you can freeze it for another day. It's perfect topped with low fat sour cream and fresh chopped herbs such as chives, cilantro or scallions.


For the beans:

  • 1 lb dry black beans
  • 1 small bell red pepper
  • 1 small onion, quartered
  • 2 cloves garlic
  • 3 bay leaves

For the soup:

  • 1 tbsp olive oil
  • 1 large onion, diced
  • 1/2 cup parsley, chopped
  • 1 red pepper, diced
  • 2 medium carrots, diced
  • 5 cloves garlic, minced
  • 1 tbsp red wine vinegar
  • 1/4 cup white wine, (2 oz)
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • 1 chicken bouillon, (vegans use vegetable bullion)
  • kosher salt and black pepper
  • sour cream, red onions, scallions, chives or/or cilantro, for serving


  • Rinse beans and place in a large pot with about 8 cups of water. Soak beans overnight.
  • If you want to do this a quicker method, cover and bring to a boil, then remove from heat and let the beans sit, covered for one hour.
  • Drain and discard the water, then add 9 cups of fresh cold water.
  • Add 1 bell pepper, 2 cloves garlic, the small onion and bay leaves to the beans. Bring to a boil and reduce heat to low. Simmer, covered for about 1 1/2 hours, or until the beans are tender, stirring occasionally. (Add water if necessary) Discard the veggies.
  • Meanwhile, in a large skillet, heat oil on medium-low. Add chopped vegetables (onion, parsley, carrots, pepper, garlic) season with 1/2 teaspoon salt and black pepper, to taste and sauté for about 5 to 6 minutes, or until soft.
  • Add the vegetables to the soup after it has simmered an hour, then add wine, vinegar, cumin, oregano, bouillon, salt and pepper and adjust water if needed.
  • Cover and simmer on low about 30 minutes, stirring.
  • Remove bay leaves, then using an immersion blender, partially blend the soup for about 10 seconds to thicken. If you don't have an immersion blender, put about 3 cups of the soup in a blender, then add it back to the pot.
  • Adjust 1/4 teaspoon salt, pepper and cumin to taste and ladle about 1 1/4 cups into each bowl.
  • Top with sour cream if desired, chopped onions, scallions, chives or/or cilantro and enjoy!


Serving: 11/4 cups, Calories: 234.5kcal, Carbohydrates: 40g, Protein: 13.5g, Fat: 2.5g, Fiber: 19.5g
WW Points Plus: 5
Keywords: Freezer Meals, Gluten Free, Vegetarian Meals

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  1. Hi, can I use canned beans. ? I have lots of cans I want to use up

  2. Does anyone have updated directions to do this in the instant pot? Thank you! 

  3. This was outstanding! I used the instant pot to soften dried black beans and then transferred them to my Dutch oven for making the rest of the recipe. I didn’t use a separate pan to sauté the veg, I added everything at once and it turned out absolutely delicious. Used a Knorr Homestyle Stock pod in Low Sodium Chicken for the bullion cube. Highly recommend!

  4. Loved it! It is a great base to experiment with and I love how the side veggies added to the beans give it extra flavor.

  5. Mine was definitely not the beautiful black color shown in the picture. I think next time I will not drain the beans after the first round of cooking as I drained a whole pot of that beautiful broth which probably would’ve made a nice black bean soup. The flavor was fine. I love skinnyatste recipes and fail to ever be disappointed but I think the directions on this one are somewhat vague. I found myself having to guess at a lot of steps.  Despite that the result, while not visually appealing, was enjoyable. 

  6. Made this tonight and it was delish! I love all of your recipes! We try a new one just about every week plus several on regular rotation. 💜

  7. what do you do with quatered onion used to cook the beans? do you leave that in the soup or remove once beans are cooked?

  8. What doe you mean with ‘bullion’ Do you mean bouillon??

  9. This was awesome. I made it in my instant pot. Cooked dry beans for 20 minutes. Then added chili seasoning and cumin and salt to the beans sautéed for a few minutes to combine the flavors. Took out the beans sautéed onion garlic the adoba chili’s sauce carrots white wine vinager and red peppers. Added the bean broth to the mixture. Manual high pressure for five minutes then added back the beans  and added cumin and oregano to taste. Blended . Squeezed a lime and added cilantro and a dollar of fat free Greek yogurt. Tasted like Panera’s black bean soup. Will make again