Spring is finally close to showing face—allegedly. In the meantime, there are still a few more cold weeks before many of us, which means it's once again time to break out the soup! Black bean soup is a great meal for a number of reasons. Health-wise, it is full of fiber and protein, two components that our bodies need for energy and healthy digestion. Black beans also contain folate soluble fiber, which is associated with good cardiovascular health. Taste-wise, this soup is full of garlicky, creamy richness. It is also very filling and economical. You can add a dollop of sour cream and cilantro for a little more texture and flavor. Enjoy!

Ingredients (Serves 4):

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 3 garlic cloves, minced
  • 1 medium-size red bell pepper, chopped
  • 1 medium-size green bell pepper, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 15-ounce cans organic black beans, rinsed (if you use dry beans, soak overnight)
  • 3 cups of chicken or vegetable broth
  • 1/4 teaspoon salt
  • 1 tablespoon lime juice
  • 4 tablespoons reduced-fat sour cream (optional)
  • 2 tablespoons chopped fresh cilantro (optional)


Heat olive oil in pan over medium heat. Add onion and bell peppers and sauté for 8-10 minutes. Add garlic and cumin, then stir everything together. Transfer everything to soup pot and let simmer for 20-30 minutes.

Transfer two cups bean mixture to blender and puree until smooth. Return puree to remaining soup in pot. Stir in lime juice, salt, and pepper. Ladle soup into bowls. Spoon dollop of cilantro and sour cream over each bowl.