Black Bean Puree Soup: Vegetable Loaded
This super easy Vegetable Loaded Black Bean Puree Soup is a wholesome soup filled with 8 vibrant veggies and protein-packed black beans that promises to be a delicious lunch, dinner, or side all while nourishing your body. As a health-conscious home cook, I understand the importance of incorporating nutrient-dense ingredients into our food, and this black bean soup does just that with a burst of colorful vegetables, including carrots, bell peppers, mushrooms, and kale. So much health in one soup recipe!
Jump to RecipeWhat makes this Mexican-inspired black bean puree recipe a must-try is not just its delectable taste but also its incredible simplicity. Throw everything into the slow cooker, let the flavors mingle and intensify for six hours, then blend it to velvety perfection, or your desired consistency. The result is a satisfying, plant-based bowl that's not only rich in vitamins and fiber but also incredibly versatile. Top it with fresh cilantro, shredded cheese, crumbled tortilla chips, diced tomatoes, sour cream, or creamy avocados for a customized bowl of black bean soup.
Other Uses: What is Black Bean Dip?
If you choose not to thin the soup at the end, this recipe can be used as a black bean puree dip that is much more nutrient dense than simple mashed black beans! The black bean puree uses are endless: create black bean puree quesadillas, make a black bean spread for tacos, use it as a vegetable-loaded pureed black bean dip, or a black bean spread for nachos!
Remember, at Each Healthy Bite, I believe that every small, health-conscious choice adds up to significant results, and this Vegetable Loaded Black Bean Puree Soup is the perfect embodiment of that philosophy. So, dive into this nourishing bowl of goodness and let the journey to a healthier you begin!
Ingredients for Black Bean Puree Soup
The Vegetables
- Carrots (2 medium, diced): Packed with beta-carotene, carrots contribute to healthy vision and skin. They add a subtle sweetness to the black bean puree, balancing the savory flavors. Substitute with sweet potatoes for a twist on the recipe.
- Bell Peppers (2, any color, diced): These colorful gems are rich in vitamin C, providing a boost to your immune system. Choose a mix of colors for a visually appealing dish. If bell peppers are unavailable, try zucchini or yellow squash for a similar crunch.
- Mushrooms (4 baby bella or white button, diced): Mushrooms bring a savory umami flavor to the soup while providing a good source of protein. Studies show that regularly eating mushrooms leads to a reduced risk of cancer, diabetes and heart disease. All varieties are super healthy! Feel free to experiment with shiitake or portobello mushrooms for a different taste and texture.
- Onion (1, diced): Onions not only enhance the soup's aroma but also offer anti-inflammatory benefits. Swap with leeks or shallots if you prefer a milder onion flavor.
- Kale (3 handfuls, chopped): A powerhouse of nutrients, kale adds a hearty texture and is rich in vitamins A, K, and C. Spinach or Swiss chard can be substituted if kale is unavailable. I love sneaking in greens any way possible!
- Garlic (4 cloves, chopped): Known for its immune-boosting properties, garlic adds depth to the soup. Read about all of the amazing health benefits of garlic! Adjust the quantity based on your taste preference.
Beans and Seasonings
- Black Beans (2 cans, drained and rinsed): Packed with protein and fiber, black beans contribute to a satisfying and filling meal. Beans are my absolute favorite form of plant-based protein!
- Diced Tomatoes (1 can): Tomatoes bring a burst of acidity and are rich in antioxidants like lycopene. You could opt for fresh tomatoes if in season.
- Refried Beans (1 can, vegetarian): These are the secret to adding creaminess to the soup. Refried beans are a good source of plant-based protein. Choose a low-sodium version if possible.
- Vegetable Broth (1 cup): Low in calories and versatile, vegetable broth helps to thin the black bean puree. Adjust the quantity based on your preferred consistency. Use homemade broth or low-sodium store-bought versions. Water could also be used. If you are not concerned about keeping the recipe vegetarian, chicken broth would add a great flavor.
- Chili Powder (1 tablespoon): Apart from adding warmth to the soup, chili powder can boost metabolism. Adjust the spice level according to your taste by adding more or less. Consider using smoked paprika for a smoky flavor.
- Cumin (1 tablespoon): Cumin not only imparts an earthy aroma but also aids digestion.
Optional Toppings for this Easy Blended Black Bean Soup:
- Fresh Cilantro: Packed with antioxidants, cilantro adds a burst of freshness.
- Shredded Cheese: Opt for a reduced-fat version, vegan cheese, or nutritional yeast for a dairy-free alternative.
- Crumbled Tortilla Chips: Provides a satisfying crunch. Try baked or multigrain chips for a healthier option.
- Diced Tomatoes: Enhances freshness. Cherry tomatoes can be a colorful substitute.
- Diced Avocados: Rich in healthy fats, avocados bring creaminess to the soup. Guacamole is a tasty alternative.
- Try it with my Cilantro Lime Garlic Cream Sauce!
How to make Black Bean Puree Soup (Vegetable Loaded!) - Step by Step
- Chop All Vegetables: Begin by dicing two medium carrots, two bell peppers (any color), four baby bella or white button mushrooms, one onion, and three handfuls of kale. Do not worry about perfect cutting, as these veggies will be blended later.
- Combine Ingredients in Slow Cooker: In a slow cooker, add the diced vegetables, along with two cans of drained and rinsed black beans, one can of diced tomatoes, one can of vegetarian refried beans, one cup of vegetable broth, four chopped cloves of garlic, one tablespoon of chili powder, and one tablespoon of cumin. Mix well to ensure even distribution of flavors.
- Cook on High for 6 Hours: Set the slow cooker on high and let the ingredients mingle for approximately six hours. This slow cooking process allows the flavors to develop, resulting in a rich and hearty soup.
- Blend to Smooth Consistency: After cooking, use an immersion blender, food processor, or transfer the mixture to a regular blender. Blend for several minutes to achieve a smooth consistency. Add more vegetable broth if you prefer a thinner soup.
Final Touches:
- Season with Salt and Pepper: Taste the soup and season with salt and pepper as needed. This is an important step!
- Add Desired Toppings: Enhance your soup with optional toppings like fresh cilantro, shredded cheese, crumbled tortilla chips, diced tomatoes, or diced avocados. These additions not only contribute to the visual appeal but also allow you to personalize each bowl.
- Enjoy Your Vegetable Loaded Black Bean Puree Soup: Ladle the soup into bowls, garnish with your chosen toppings, and savor each spoonful. Embrace the goodness of this flavorful black bean puree soup and take a step toward a healthier, more vibrant you!
Frequently Asked Questions about Black Bean Puree Soup
Yes, canned black beans can be a nutritious choice and the star of this puree recipe. They are a good source of plant-based protein, fiber, and various vitamins and minerals. When opting for canned beans, choose varieties with no added salt or opt for low-sodium options. Additionally, rinsing the beans under cold water before using can further reduce their sodium content.
Storing this bean puree recipe for meal-prep is simple. Allow the soup to cool to room temperature before transferring it to airtight containers. Refrigerate for up to 3-4 days or freeze for longer storage. To reheat, thaw frozen soup in the refrigerator overnight or use the defrost setting in the microwave. Heat on the stovetop or in the microwave until thoroughly warmed, stirring occasionally.
Great question. When we puree we create a smooth blend of ingredients, by processing or mashing them until they reach a creamy and lump-free consistency. In the context of the Black Bean Puree Soup recipe, the term "puree" is used to describe the smooth texture obtained by blending the cooked vegetables and beans. This process creates a velvety, soup-like consistency. Pureeing is a common technique in cooking, frequently applied to fruits, vegetables, legumes, or a combination of ingredients to create sauces, soups, or side dishes with a uniform, smooth texture.
This recipe is not particularly spicy. If you're looking to add more heat to your Black Bean Puree Soup, there are a few simple ways to spice things up. One option is to increase the amount of chili powder in the recipe. Start by adding an extra teaspoon and adjust according to your spice preference. You can also experiment with additional spices like cayenne pepper or red pepper flakes for an extra kick. For those who enjoy fresh heat, consider incorporating diced jalapeños or a dash of hot sauce during the cooking process.
Black Bean Puree Soup: Vegetable Loaded
Equipment
- 1 Slow Cooker
Ingredients
- 2 medium carrots diced
- 2 bell peppers any color, diced
- 4 baby bella or white button mushrooms diced
- 1 onion diced
- Kale 3 handfuls, chopped
- 4 cloves garlic chopped
- 2 15 oz. cans of black beans drained and rinsed
- 1 15 oz. cans of diced tomatoes
- 1 15 oz. cans of refried beans vegetarian
- 1 cup vegetable broth
- 1 T chili powder
- 1 T cumin
- Salt
- Pepper
- Fresh cilantro optional topping
- Shredded cheese optional topping
- Crumbled tortilla chips optional topping
- Diced tomatoes optional topping
- Diced avocados optional topping
Instructions
- Chop all vegetables. They will be blended together after cooking, however cutting them small will allow for faster cooking if that is desired.
- Add all ingredients except for the optional toppings and salt and pepper to a slow cooker.
- Mix well and allow to cook for approximately 6 hours on high.
- Blend the soup using an immersion blender or a regular blender until it reaches a smooth consistency. Leave thick to use as a dip or spread. Add more vegetable broth to thin to desired soup consistency.
- Taste the soup and season with salt and pepper as needed.
- Add desired toppings and enjoy!
Notes
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