Low Sodium Black Bean Soup

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Spicy Black Bean Soup

Nutrition Review: Progresso Reduced Sodium Southwest Style Black Bean & Vegetable Soup

Meet my favorite black bean soup! It takes advantage of canned black beans and comes together quickly. Yet the soup tastes remarkably fresh thanks to the carrots, celery and garlic.

Cumin and a little bit of sherry vinegar add a Cuban flair that takes it over the top. This lightly creamy black bean soup is packed with flavor.

This homemade soup is a million times better than the store-bought variety. Read the comments if you dont believe me just yet!

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Is Black Bean Soup Good For You

Absolutely! Black bean soup is a very nourishing soup, very high in fiber, folate, potassium, and protein. Plus, it is very inexpensive to make. Its perfect to top with sour cream or even plain Greek yogurt. You could also add fresh chopped herbs such as chives, cilantro or scallions, or even avocado.

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Amount Of Sodium In Black Bean Soup Compared To Loso Soup

Typical sodium amount per serving 460mg +
Sodium per serving for this recipe 30mg

Canned black bean soups average around 460mg of sodium for just ½ cup! I would guess that I would generally eat about 2 cups of soup for a meal which would be 1840mg. Wow!

Amazingly, even plain canned black beans have around the same amount of sodium as a canned soup. Hovering between 400 450 mg of sodium per half-cup.

Standard internet recipes vary all over the place from what I researched. From between 600 all the way up to 1560mg of sodium per serving.

My very healthy Low Sodium Black Bean Soup is just 30mg of sodium per one cup! Plus, its packed with so much healthy nutrition, like fiber, protein, and antioxidants a nutritional powerhouse!

All Nutrients For Black Bean Soup Per 100g

Low Sodium Black Bean Soup
6.3 times less than Chocolate
Protein 1.7 times more than Broccoli
Fats 25.2 times less than Cheese
Carbs 1.8 times less than Rice
Calories 1.9 times more than Orange
Sugar 3.6 times less than Coca-Cola
Fiber 2.8 times more than Orange
Calcium 3.6 times less than Milk
Iron 1.7 times less than Beef
Magnesium 4.2 times less than Almond
Phosphorus 2.4 times less than Chicken meat
Potassium 1.7 times more than Cucumber
Sodium 2 times more than White Bread
Zinc 5.7 times less than Beef
Copper 2.1 times more than Shiitake
Vitamin E 4.1 times less than Kiwifruit
Vitamin C 265 times less than Lemon
Vitamin B1 6.3 times less than Pea
Vitamin B2 3.3 times less than Avocado
Vitamin B3 23.3 times less than Turkey meat
Vitamin B5 7.1 times less than Sunflower seed
Vitamin B6 1.7 times less than Oat
Folate 1.1 times more than Brussels sprout
Vitamin B12
56.4 times less than Broccoli
17.3 times less than Beef
Monounsaturated Fat 20.4 times less than Avocado
Polyunsaturated fat 115.1 times less than Walnut

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How To Make 3 Can Black Bean Soup

The first time I made this easy black bean soup recipe, I was hungry and my cupboards were bare. I kind of shot for the moon and grabbed some of the canned goods I hadthrew it all in a pot and then grabbed my immersion blender.

I knew that since the main ingredient was black beans I was sure to enjoy it no matter what. But I wasnt sure what my family would say. Well, it totally passed the family test.

I swear, get yourself a cupboard of random cans and an immersion blender. Put 3 cans together and make sure there is some liquid, and I feel you can throw a soup together too.

I garnished this recipe for black bean soup with cheese and some chives for color but really you dont need to. Maybe Im just biased because I like this soup recipe so much.

Tip For A Thicker Creamier Black Bean Soup

You can scarf the black bean soup as is, but you should really thicken it up a bit as I do. It also makes it creamier and somehow all the more filling. Heck, you could almost use it for a dip with some NSA tortilla chips.

Its easy

After finding and removing the bay leaf, use an immersion blender to puree about a quarter of the soup. This gives it a thicker consistency, but dont blend it all completely smooth! You want to still have some whole black beans to scoop up to chew on.

If you dont have an immersion blender , you can transfer some of the soup into a blender or food processor and puree it. Then pour it back into the pot and stir with the rest of the soup.

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What Are Black Beans

Black beans are classified as legumes, the edible seeds of the plant. Black beans are also known as turtle beans and frijoles negros in Spanish Latin America.

Beans date back to over 7,000 years when they were a staple food in the diets of Central and South Americans. Today they are also commonly found in many of the Cajun and Creole cuisines of south Louisiana.

Dried black beans can be stored almost indefinitely, though they tend to lose their moisture after 1 to 2 years. Dried beans need to be soaked generally overnight to replace moisture before cooking.

Low Fat/low Sodium Black Bean Soup Recipe

LOW WEIGHT Cuban Black Bean Soup | Fast, Easy Hiking | Camping | Backpacking | Meals | Recipes
  • Heat oil in stock pot over medium heat.
  • Add the veggies and saute for about 5 minutes, stirring from time to time.
  • Add the seasoning and stir to combine.
  • Continue to saute until the veggies are tender.
  • Add the remaining ingredients and stir, cover.
  • Continue to cook at set temperature for 10 minutes.
  • Reduce heat to low and simmer for 30 minutes.
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    Here’s Why You’ll Love My Easy Crock Pot Black Bean Soup Recipe

    This easy Crock Pot Black Bean Soup recipe could not be easier. It starts with cans of your favorite low sodium black beans, red pepper, onions and lots of rich spices.

    This basically an open and dump recipe that you can have in your favorite slow cooker in minutes. It could also be easily made in your Instant Pot.

    Once the soup stews all day you can eat it as is, or take an immersion blender to it. I love to blend mine half way. Enough to thicken the broth, but still have plenty of whole beans and peppers. You could also choose to blend it completely.

    It really just depends on how you like your easy Crock Pot Black Bean Soup recipe because either way is DELISH. My favorite part about this soup is it gets even better the next day making leftovers a total no-brainer.

    Thai Chicken Broccoli Soup

    The home of fragrant stews and spicy broths, Thailand knows how to do soup.

    Enjoy all those insanely tasty Thai flavors right in your own kitchen with this easy but exotic recipe.

    Made in a low-sodium broth, its packed with tender chicken, green veggies, mushrooms, coconut milk, and a lot of herbs and spices.

    Made with just 5 ingredients, this summer soup is a quick but delicious dessert.

    A smooth blend of strawberries, yogurt, orange juice, and sugar, its irresistibly sweet and fruity.

    Garnish with fresh mint and serve in tall glasses for a bright summer sundae.

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    How To Make This Easy Low Sodium Black Bean Soup

    This really is an easy soup recipe that comes together in just a few simple steps.

    To reduce cutting time, when cutting the vegetables by hand. Slice both celery stalks in half lengthwise and chop all four pieces at the same time. Do the same with the carrot except slice it lengthwise into four pieces or quarters.

    Since all the vegetables in this recipe are small diced, I just like to use my Slap Chopper like this one on Amazon. With just a few slaps you can cut veggies from a large chop down to finely diced. Very quick and easy.

    Preheat a large pot or soup pot for a few minutes over medium-high heat. Add olive oil when nice and hot, start with the onions and celery, and cook for 2 minutes.

    Then add in the carrot and red pepper for another few minutes and stir occasionally. Finish with the garlic and cook for another 2 more minutes.

    I like to add the seasonings next too steep for a minute mixing with the vegetables. To finish, pour in the chicken broth and the cans of black beans with liquid. Then stir the whole pot together thoroughly.

    Turn the heat down and let it simmer for 25 minutes. Get some garnish ready and youre done!

    Add Your Beans And Liquids To The Pot

    Make this tasty Reduced Sodium Black Beans and Butternut ...

    With your veggies sautéed and seasoned, it’s time to turn your dish into a soup. Turn up the heat on the stove to medium-high, and add the beans and broth. It’s important that you don’t drain the beans before adding them to the pot the juice in the cans adds flavor and extra liquid for your soup. Stir your ingredients, mixing them well, and bring your soup to a boil. Once boiling, reduce the heat, and allow the soup to simmer, the flavors melding, for 15 minutes.

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    Canned Black Beans No Salt Added

    This Black Bean Soup is so EASY because I use the canned no salt added black beans! One whole 15oz. can has just 35mg of sodium! You dont have to hassle with the long process of soaking and cooking your own beans to have a low sodium homemade soup.

    No salt-added canned black beans are a quick and affordable way to get this soup on the table in no time for about 70 a can!

    My store has begun carrying no salt added black beans full time lately and it is so convenient. I hated cooking black beans from scratch just to get a low sodium version. So, for a recipe like this, using canned beans becomes very quick to pull together.

    If your store does not carry no salt added black beans, ask them to. Ive noticed they seem to fly pretty quickly off the shelf when they are in stock. Hopefully, manufacturers will take note of this for many other canned products.

    Can Black Bean Soup

    This 3-ingredient black bean soup recipe is easy to make. Its healthy, full of protein and flavor, and can be thrown together quickly! Plus, you can make it vegan by using vegetable broth instead of chicken broth.

    My black bean obsession strikes again! And I am experiencing a little deja vu with that sentence I am pretty sure I have typed it here before. I really need to find a new bean.

    But I havent and black beans are still where its at for me.

    Black bean soup is one of our go-to recipes when Im short on time. Since Im obsessed with black beans, we have cans and cans of black beans in our pantry.

    Im always ready for a black bean soup craving. My cuban style black bean soup usually fits the bill, but I wanted something even easier so I made this soup recipe instead.

    This post contains some affiliate links for your convenience.

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    Meal Prep And Storage

    I often make a large batch and freeze it in individual portions. This soup reheats well and flavors develop over time so tastes amazing. Comes in very handy for school lunches, work lunches or even mid day snack cravings.

    I tried my best to shoot good looking photos while making this delicious recipe. I wanted it to look as wonderful as it tastes. I know its dark and thick and However, the taste and flavors are simply A.M.A.Z.I.N.G !!!!!

    Wish you could smell all the fragrant aromas and delicious taste. It tastes exceptionally vibrant, fresh and cozy comforting. A perfect soup to curl up to on cold wintry nights and warm up your belly and soul.

    Comfort Food Made Easy

    Quick, Healthy Black Bean Soup Recipe

    Living in Chicago, we end up making all kinds of soups throughout autumn and winter months- which covers 6 + months of the year. I love the fact that soups are easy to make, full of nutrients and one pot meals.

    Its loaded with plant based protein and full of fiber and all that good for your health ingredients.

    You can create several different soups and stews with numerous combinations using basic pantry staples and vegetables. For every mood and every craving, there is a soup recipe you can whip up. Seriously !!

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    Vegan Black Bean Soup

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    Packed with hearty plant based protein, vegetables and spices, this quick and easy Vegan Black Bean Soup is perfect for a cozy weeknight meal. Kid and husband approved. Ready in just 30 minutes!

    If youre anything like me, you are busy with little time to think about whats for dinner, let alone time to actually make it!

    But, that doesnt mean you need to head to the drive-thru!

    I have a whole collection of 30 minutes recipes that are sure to satisfy.

    This delicious hearty soup makes a great weeknight meal paired with a salad or some crusty bread. Its made all in one pot with ingredients you likely already have in your pantry.

    Try thiseasy Vegan Black Bean Soup tonight and get dinner on the table in just 30 minutes!

    Slow Cooker Black Bean Soup

    Black bean soup can also be done in the slow cooker. Though I think it seems like a lot of wasted time when this can be done in a soup pot on the stove in about an hour.

    After cutting your vegetables, combine all ingredients in the slow cooker pot. Stir well to combine. Cook on low for 6 8 hours or on high for 3 4 hours. All the vegetables should be cooked and tender. Remove the bay leaf and serve.

    A few of my other great dishes to enjoy!

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    Looking For Spicy Black Bean Soup

    The beautiful thing about a simple recipe is that it can be made to your liking. Oftentimes I crave spice as well as simplicity.

    There are some really awesome diced tomato varieties that can give this soup a fun twist. If youre at the store, stock up on cans of the diced tomatoes with green chiles. You wont feel the need to add an extra ingredients like spices because there will be more than enough flavor.

    Alternatively, you can add spices. I recommend crushed red pepper as an easy addition to this recipe. Add 1/4 to 1/2 teaspoon to the soup pot when it is boiling for the entire batch to become spicy.

    Or you can add a pinch on top of an individual soup bowl. Also, topping your soup with diced jalapeños works too!

    Budget Friendly Soup Full Of Pantry Ingredients

    Spicy Vegan Black Bean Soup » The Glowing Fridge

    Dont you love a hearty meal thats soo easy to make? And in case you are wondering, this soup is soo budget friendly yet it feels and tastes indulgent. You can easily feed family of four under $10 and that too multiple times.

    Such a beauty of meal planning and choosing wisely. Lets make this healthy, meatless and delicious Easy Healthy Black Bean Soup together.

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    How Are Black Bean Soup And Vegetable Soup Different

    • Black bean soup is higher in Fiber, Folate, Manganese, Iron, and Copper, however Vegetable soup is richer in Vitamin B6, Vitamin E , Vitamin A, and Vitamin B3.
    • Daily need coverage for Sodium from Black bean soup is 25% higher.
    • Black bean soup contains 6 times more Folate than Vegetable soup. While Black bean soup contains 66µg of Folate, Vegetable soup contains only 12µg.
    • Vegetable soup has less Sodium.

    Black Bean Soup With Low

    • 1 1-pint container fresh salsa drained
    • 1 16-ounce can refried black beans
    • 1 15-ounce can black beans drained
    • 1 14.5-ounce can low-sodium chicken or vegetable broth
    • 1/2 cup sour cream
    • 1/4 cup fresh cilantro roughly chopped


  • Heat the oil in a saucepan or large pot over medium heat. Add all but 2 tablespoons of the salsa and cook, stirring occasionally, for 4 minutes. Add the refried beans, black beans, and broth and bring to a simmer. Cook until warmed through, about 5 minutes. Ladle into bowls. Top with the remaining salsa and the sour cream and cilantro .
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