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Black Bean Soup (Freezer Friendly)

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This healthy and savory black bean soup recipe with dry beans is easy to prepare, freezer-friendly, and perfect for those cold winter days.

Black Bean Soup
Black Bean Soup

I look forward to making homemade soups and stews when the weather gets cold. This black bean soup is hearty, super high in fiber, and inexpensive to make. It’s also vegan and vegetarian. Try it topped with avocado, sour cream or Greek yogurt and fresh chopped herbs, like cilantro or chives. You might also like this Crock Pot Chicken and Black Bean Soup, Vegetarian Black Bean Chili, or these Quick Cuban Black Beans.

Black Bean Soup

Black Bean Soup Ingredients

I pack in extra flavor in this black bean soup by adding the veggies twice. Whole vegetables simmer with the beans, and chopped ones get sauteed separately before going in the pot.

  • Beans: Simmer the dry black beans with red bell pepper, onion, garlic, and bay leaves in water.
  • Sautéed Vegetables: Onion, red bell pepper, carrots, parsley, and garlic cook together and then go in the soup.
  • Vinegar: If you don’t have red wine vinegar, apple cider or white wine vinegar will work.
  • Wine: Use any dry white wine, like chardonnay or pinot grigio. If you don’t like cooking with wine, omit it.
  • Seasoning: Ground cumin, oregano, salt, pepper, and chicken bouillon. For vegetarian black bean soup, use vegetable bouillon. If you prefer to skip the bouillon, you can use chicken broth or vegetable broth in it’s place.
  • Toppings: Top your soup with any combo of avocado, sour cream, Greek yogurt, red onions, scallions, chives, tortilla chips, and/or cilantro.

How to make black bean soup from scratch?

  1. Soaking the Beans: You can soak beans one of two ways. If you start the day before, rinse the black beans, place them in a large pot with about eight cups of water, and soak them overnight. If you’re short on time, follow the same steps, but instead of soaking them overnight, cover the pot and bring it to a boil. Then, remove the pot from the heat and let the beans sit covered for an hour.
  2. Drain the beans and discard the water. Add nine cups of fresh, cold water to the pot.
  3. Add the Veggies to the Black Beans: One bell pepper, two whole garlic cloves, one small onion, and three bay leaves. Bring the water to a boil, reduce the heat to low, and simmer covered for about 90 minutes until the beans are tender. Stir the mixture occasionally and add more water if necessary. Once done, discard the vegetables and bay leaves.
  4. Sauté Vegetables: While the beans simmer, cook the chopped onion, parsley, carrots, bell pepper, and garlic on medium-low heat in a large skillet for about five minutes. Season the veggies with salt and pepper.
  5. Add Everything to the Beans: Put the sautéed vegetables into the pot of beans after they’ve simmered for an hour. Next, add the wine, vinegar, cumin, oregano, and bouillon and more water if needed.
  6. Cover and simmer on low for 30 minutes, occasionally stirring.
  7. Blend: Remove the bay leaves and then partially blend the soup for 10 seconds with an immersion blender to thicken it. If you don’t have an immersion blender, blend three cups of the soup in a regular blender and then return it to the pot.
  8. Season: Add more salt, pepper, and cumin to taste and then ladle into bowls. Top with your preferred toppings and enjoy! Leftovers will hold for up to five days in the refrigerator.

Black Bean Soup Storage Tips

I’ve been getting a lot of requests for make-ahead 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 Meals”.

This black bean soup recipe is perfect for meal prep. Freezing meals in individual portions to use throughout the month for lunch or dinner is a great way to save time and money. Pour the soup into quart-size freezer bags or an airtight container and freeze for up to three months. To reheat, thaw overnight and warm on the stove or in the microwave. This will last in the fridge for 5 days.

Frequently Asked Questions:

Is black bean soup good for you?

Legumes, such as black beans, are an amazing source of fiber. One serving of this homemade black bean soup is a little over 10 grams of fiber. It’s also rich in protein and iron and low in calories and fat. Black beans provide you with vitamins and minerals such as Vitamin A, Vitamin C, Calcium, Folate, Magnesium, Iron and Potassium.

How To Make this Soup with Canned Beans

  • Skip the first 4 ingredients – dried beans to garlic, and replace dried beans with 4 15-ounce cans black beans.
  • Begin at step 3 and cook in a large heavy pot.
  • Step 4 add the cans of beans and 4 cups of water. Follow the remaining steps the same. Makes 9 cups.

How do I thicken black bean soup?

I like my black bean soup soupier, but if you prefer it thicker, there are a couple of things you can do. If your soup is watery, you can simmer it uncovered for longer so some of the broth evaporates. You can also blend it for longer – blending is a great way to thicken soups without adding cream.

Black Bean Soup IngredientsBlack Bean Soup

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Black Bean Soup Recipe (From Scratch)

5 from 16 votes
1
Cals:256
Protein:13.5
Carbs:45
Fat:3
A healthy and savory black bean soup recipe that is easy to prepare. Perfect for those cold winter days. Freezer friendly!
Course: Dinner, Soup
Cuisine: American
Black Bean Soup
Prep: 10 mins
Cook: 1 hr 20 mins
bean soak time: 1 hr
Total: 2 hrs 30 mins
Yield: 8 servings
Serving Size: 1 1/4 cups

Ingredients

For the beans:

  • 1 pound dry black beans
  • 1 small red bell pepper halved and seeded
  • 1 small onion quartered
  • 2 cloves garlic whole
  • 3 bay leaves

For the soup:

  • 1 tbsp olive oil
  • 1 large onion diced
  • 1/2 cup parsley chopped
  • 1 red bell pepper diced
  • 2 medium carrots diced
  • 5 cloves garlic minced
  • 1 tbsp red wine vinegar
  • 1/4 cup white wine (2 ounces)
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • 1 chicken bouillon cube or vegetable bullion cube
  • 3/4 tsp kosher salt
  • black pepper to taste
  • avocado, sour cream, red onions, scallions, chives and/or cilantro for topping

Instructions

Soak The Beans

  • Overnight Method: Rinse beans and place in a large pot with about 8 cups of water. Soak beans overnight.
  • To reduce the cook time, use this quicker method: Cover the pot and bring to a boil, then remove from heat and let the beans sit, covered for 1 hour.

Cook the soup

  • 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.
    pot with black beans
  • 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.
    sauteed vegetables
  • Add the vegetables to the soup after it has simmered an hour, then add wine, vinegar, cumin, oregano, bouillon, 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!

Last Step:

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Notes

How To Make this Soup with Canned Beans
Skip the first 4 ingredients – beans to garlic, and replace dried beans with 4 15-ounce cans black beans.
Begin at step 3 and cook in a large heavy pot.
Step 4 add the cans of beans and 4 cups of water. Follow the remaining steps the same. Makes 9 cups.
Notes:
For some spice you can add some chipotles in adobo sauce, about 2 or 3. For smokier flavor, add chili powder. To make this low-sodium, you can omit the bouillon and water and use broth in it's place.

Nutrition

Serving: 1 1/4 cups, Calories: 256 kcal, Carbohydrates: 45 g, Protein: 13.5 g, Fat: 3 g, Saturated Fat: 0.5 g, Cholesterol: 0.5 mg, Sodium: 132.5 mg, Fiber: 10.5 g, Sugar: 3 g

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122 comments on “Black Bean Soup (Freezer Friendly)”

  1. This is just exactly what I was looking for!  I played around with the seasonings a little, it was not quite as flavorful as I wanted.   Great base to add your own touches to.   

  2. Thank you for the modification to use canned beans.  I’m excited to try this recipe!  Do you suggest the canned beans be rinsed first or does it not matter?  Thanks again!

  3. Just made this and it is so good! Only thing I did different was mince up 3/4 of a jalapeño that needed to be used and added 1/2 of chicken stock that was leftover. Made rice to add to our bowls. Even my super picky 84 year old father liked it! 

  4. Is this 1 point per serving on the new WW Blue plan that will be launching soon? Is that why it has a 1 in blue dot at the top of the recipe? Thank you if that is the case! 🙂

  5. As another reader asked, how do I cook this recipe using canned beans? I have many cans of beans and no bags of dried beans. Your ambiguous reply was frustrating as I think this is a good recipe and would like to try it.

    1. It’s not an easy reply, I would have to retest it with less liquid but I tell you what. I will make it a priority this week to do this.

  6. Avatar photo
    Amy Cole Buehler

    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!

  7. 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.

  8. 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. 💜

  9. 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?

  10. 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

  11. I gotta say, your site is a lifesaver! I have never in my life counted calories before, I’ve done low carb and such, but never calorie restriction. My son and I are on the every other day diet by Krista varaday and all your low cal options are making it easier for him (and me) to stick to diet days since we can eat more than just a little bowl. We have loved a number of your soups so far and I will definitely be trying this one soon.

  12. Made this exactly as written. Absolutely delicious. I love all of your soup recipes, Gina. I have several on regular rotation. 

  13. Avatar photo
    Kileigh D'Alessio

    This recipe is awesome- added some lime juice and it’s amazing!!
    Anyone know how many points a serving in WW freestyle? I saw smart points and points plus but I don’t think those are the same. Thanks!!

  14. Absolutely perfect! I have never been able to make this come out tasting near as good as Mom used to make so I quite trying a few years back–until now! Tastes like my childhood! Delicious!
    Just another ST recipe to go on permanent rotation around here!
    THANK YOU Gina!