Budget Black Bean Soup

Who says comfort food has to break the bank? This ridiculously satisfying black bean soup delivers maximum flavor with minimum wallet damage. Thick, hearty, and packed with protein, it’s the kind of meal that makes you feel like you’re getting away with something – food this good shouldn’t be this affordable!

The secret to this soup’s incredible texture is the blend of whole and puréed beans, creating that perfect balance between chunky and smooth. With smoky spices, fire-roasted tomatoes, and just the right kick of heat (that you can totally control), this soup transforms humble pantry staples into a restaurant-worthy meal that costs less than a dollar per serving.

Ingredients

• 1 yellow onion (about ½ cup when diced) ($0.70)
• 2 cloves garlic ($0.08)
• 1 jalapeño (optional) ($0.15)
• 2 Tbsp olive oil ($0.22)
• 3 15 oz. cans black beans, with liquid* ($2.64)
• 1 15 oz. can fire roasted diced tomatoes, with juices ($1.25)
• 1 tsp ground cumin ($0.10)
• ½ tsp dried oregano ($0.05)
• ½ tsp smoked paprika or chipotle powder** ($0.05)
• Salt to taste ($0.02)

Steps

1. Dice the yellow onion (aim for pieces about ¼-inch in size) and mince the garlic cloves finely. Remove the stem and seeds from the jalapeño, then dice the remaining flesh into small pieces. Add the onion, garlic, jalapeño, and 2 Tbsp olive oil to a medium soup pot and sauté over medium heat for about 5 minutes, or until the onions are soft and translucent. Look for the onions to become slightly translucent with no more crunch when tasted.
2. While the aromatics are sautéing, use a blender to purée two of the three cans of black beans (with liquid from the can). Pour the beans directly into the blender pitcher. If the beans are too thick to purée smoothly, add 1-2 Tbsp water at a time, just enough to get them moving in the blender. The consistency should be thick but pourable – similar to a thick milkshake.
3. Add all three cans of black beans to the soup pot (one can of whole beans with liquid, two puréed), along with the can of fire roasted diced tomatoes (with juices), the 1 tsp cumin, ½ tsp oregano, and ½ tsp smoked paprika or chipotle powder. Stir to combine thoroughly, making sure to scrape the bottom of the pot to incorporate any browned bits from sautéing.
4. Place a lid on the pot and allow the soup to come up to a simmer over medium heat (you should see gentle bubbling, not a full boil). Reduce heat to medium-low if needed to maintain a gentle simmer. Allow the soup to simmer, stirring every 3-4 minutes to prevent sticking, for about 15 minutes. This simmering time allows the flavors to meld and the soup to thicken slightly.
5. After simmering for 15 minutes, remove the lid and taste the soup. Add salt gradually, starting with ¼ tsp and adjusting to your preference (I added ½ tsp total). The soup should taste rich and well-seasoned, not bland. Serve hot with your choice of toppings like diced avocado, fresh cilantro, lime wedges, or a dollop of sour cream.

Smart Swaps

• Use vegetable broth instead of water when blending beans for even more flavor
• Substitute 1 tsp liquid smoke instead of smoked paprika for a deeper smoky flavor
• Top with Greek yogurt instead of sour cream (1:1 ratio) for extra protein with less fat
• Add ½ cup frozen corn during the last 5 minutes of cooking for color and sweetness

Make It Diabetes-Friendly

• Choose low-sodium black beans to reduce sodium content by approximately 40%
• Serve a slightly smaller portion (1 cup instead of 1.5 cups) alongside a side salad with olive oil dressing
• Add 1 cup diced zucchini when sautéing the onions to increase fiber and reduce the carb-to-fiber ratio
• Skip toppings like tortilla chips and instead use ¼ avocado per serving, which adds healthy fats that slow carbohydrate absorption

Pro Tips

• For a thinner soup, add ¼-½ cup vegetable broth after blending
• Soup thickens significantly when refrigerated – thin with a splash of water when reheating
• For meal prep, this soup freezes beautifully for up to 3 months in airtight containers
• The flavor improves overnight, making this perfect for making ahead