Creamy Southwest Black Bean Soup

This Southwestern dinner recipe combines authentic flavors with modern cooking techniques. Ready in 20 minutes, serves 4 people. Serve hot garnished with fresh cilantro, diced avocado, and a squeeze of lime. Pair with warm whole-grain tortillas or a side of mixed green salad.

Cuisine: Southwestern Type: Dinner Time: 20 min Servings: 4 Calories: 343 per serving
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Nutrition Information

Each serving contains approximately 343 calories and 13.0g of protein. Macronutrients include 48.0g carbohydrates and 11.0g fats per serving.

Per Serving

Calories
343
Protein
13.0g
Carbohydrates
48.0g
Fats
11.0g

Total

Calories
1372
Protein
52.0g
Carbohydrates
192.0g
Fats
44.0g

Ingredients

This recipe requires 16 ingredients. All ingredients are commonly available at grocery stores.

  • 1.0 tbsp Extra Virgin Olive Oil
    for sautéing
  • 1.0 whole Yellow Onion
    medium, peeled and diced small
  • 2.0 whole Carrots
    medium, peeled and diced small (celery substitute)
  • 1.0 whole Sweet Potato
    medium, peeled and diced into 1/2 inch cubes (nightshade-free flavor/color base)
  • 4.0 clove Garlic
    minced
  • 4.0 cup Low Sodium Vegetable Broth
    ensure celery and tomato-free ingredients
  • 30.0 oz Black Beans
    two 15-oz cans, drained and rinsed thoroughly to reduce sodium
  • 2.0 tsp Ground Cumin
    primary seasoning
  • 1.0 tsp Ground Coriander
    seasoning
  • 1.0 tsp Dried Oregano
    seasoning
  • 0.5 tsp Sea Salt
    adjust to taste
  • 0.25 tsp Ground Black Pepper
    seasoning
  • 0.5 cup Unsweetened Coconut Yogurt
    dairy-free creamy substitute for cream cheese
  • 1.0 whole Lime
    juiced, plus extra wedges for serving
  • 0.25 cup Fresh Cilantro
    chopped, for garnish
  • 1.0 whole Avocado
    diced, for garnish

Instructions

Follow these 5 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place & Vegetable Prep

  1. Gather equipment: Large soup pot, cutting board, chef's knife, strainer/colander, measuring spoons, and immersion blender (optional).
  2. Open 2 cans of black beans (30 oz total), pour into a strainer, and rinse thoroughly with cold water until foam disappears.
  3. Peel and dice 1 yellow onion into small pieces.
  4. Peel and dice 2 carrots into small pieces (similar size to onions for even cooking).
  5. Peel and dice 1 sweet potato into 1/2 inch (1.25 cm) cubes. Keep pieces small to ensure they cook within the 20-minute timeframe.
  6. Minch 4 cloves of garlic.
  7. Measure spices into a small bowl: 2 tsp cumin, 1 tsp coriander, 1 tsp dried oregano, 0.5 tsp sea salt, and 0.25 tsp black pepper.

2. Sauté Vegetables Base

  1. Place the large pot over medium-high heat and add 1 tbsp (15 ml) extra virgin olive oil.
  2. Add diced onions, carrots, and sweet potatoes to the hot oil.
  3. Sauté stirring frequently until onions are translucent and sweet potatoes begin to soften slightly.
  4. Add the minced garlic and the pre-measured spice blend (cumin, coriander, oregano, salt, pepper).

3. Build and Simmer Soup

  1. Stir the garlic and spices constantly for 30 seconds to bloom the flavors without burning.
  2. Pour in 4 cups (950 ml) of low sodium vegetable broth and scrape up any browned bits from the bottom of the pot.
  3. Add the rinsed black beans.
  4. Increase heat to high to bring the mixture to a rolling boil.
  5. Reduce heat to medium-low to maintain a simmer. Cover partially.
  6. Simmer until sweet potatoes and carrots are tender when pierced with a fork.

4. Finish Creamy Texture & Garnish Prep

  1. While soup simmers: Chop 0.25 cup (15g) fresh cilantro and dice 1 avocado.
  2. Cut the lime in half and squeeze juice from one half into a small cup.

5. Final Seasoning & Serving

  1. Remove pot from heat. Use an immersion blender to pulse 3-4 times to thicken soup slightly (or mash some beans against the side of the pot with a spoon).
  2. Stir in 0.5 cup (120 ml) unsweetened coconut yogurt and the lime juice until creamy and combined.
  3. Taste and adjust salt if necessary. Serve immediately topped with diced avocado, cilantro, and extra lime wedges.

Plating

  1. Ladle the hot soup into wide, shallow bowls or rustic earthenware vessels, leaving a small margin at the top, and wipe the rims clean with a cloth.
  2. Create a visual contrast by adding a small swirl or dollop of reserved coconut yogurt in the center of the dark soup.
  3. Arrange the diced avocado and fresh chopped cilantro in a tight cluster or crescent shape on top of the soup, rather than scattering them randomly, to create a focused garnish.
  4. Place a fresh lime wedge on the side of the bowl or balance it on the rim to allow for a fresh squeeze of acid right before eating.

Family Beverage

Cucumber Mint Limeade or Sparkling Water with fresh lime slices

Alcohol Beverage

Chilled Sauvignon Blanc or Light Mexican Lager with lime

Serving Suggestions

Serve hot garnished with fresh cilantro, diced avocado, and a squeeze of lime. Pair with warm whole-grain tortillas or a side of mixed green salad.

Notes

To reduce sodium, rinse the canned beans thoroughly and use low-sodium broth. Plain non-fat Greek yogurt is substituted for cream cheese to provide a creamy texture and protein boost without excess saturated fat. For the seasoning, a blend of chili powder, cumin, and smoked paprika is recommended over pre-packaged taco seasoning to avoid fillers and high salt content. An immersion blender can be used to puree part of the soup for a thicker consistency.

Storage

Allow the soup to cool completely to room temperature within two hours of cooking. Transfer the soup into an airtight container and store in the refrigerator for up to 4 days. Keep fresh toppings, such as the diced avocado and chopped cilantro, in separate containers to maintain their texture and prevent browning.

Freezing

Ladle the completely cooled soup into freezer-safe containers or heavy-duty freezer bags, leaving about an inch of space at the top to allow for expansion. Freeze for up to 3 months. To serve, thaw overnight in the refrigerator. Reheat gently on the stove over medium-low heat, stirring or whisking vigorously to re-incorporate the coconut yogurt if slight separation occurs.

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