Simple Black Bean Soup

Ingredients

• 45 ml (3 tablespoons)olive oil
• 1 largered onion, diced
• 2.5 ml (½ teaspoon), plus more to tastekosher salt
• 15 ml (1 tablespoon)toasted cumin seeds
• 2.5 ml (½ teaspoon)crushed red pepper flakes
• 4 clovesgarlic, sliced or minced
• 1 strip or the zest of 1 orangeorange peel, removed with a peeler, or orange zest
• 1.4 litres (6 cups) cooked; made from 2.5 cups dried beansblack beans, with the cooking liquid reserved
• 946 ml (1 US quart)water, vegetable stock, chicken stock or bean cooking liquid
• 1.25 ml (¼ teaspoon)dried oregano
• to tastesour cream
• to tastechopped coriander
• to tastethinly sliced spring onions
• to tastelime wedges

Instructions

1. 1

   Soften the onion

   Heat a large pot over a high heat. Add the oil and all but about 2 tablespoons of the diced onion, keeping the reserved onion for garnish. Stir in the salt, cumin seeds and chilli flakes, then immediately lower the heat. Cover and cook for 15 minutes, checking and stirring from time to time so the onion does not brown.

2. 2

   Simmer the soup

   Add the garlic and orange peel or zest, raise the heat to high and stir for 30 seconds. Add the beans, water and enough reserved bean cooking liquid to cover the beans. Crumble in the oregano and bring to a simmer, then reduce the heat and simmer gently for 30 minutes.

3. 3

   Adjust the texture

   Taste the soup and add more salt, cumin, garlic, chilli flakes or oregano as needed. For a thicker consistency, purée some of the soup in a blender or food processor; leave it unblended if you prefer its original texture.

4. 4

   Add the toppings

   Serve with the spring onions, reserved diced onion, coriander, sour cream and lime wedges, adding them to taste.

What is black bean soup?

Black bean soup is a hearty bean-based dish found in many forms across Latin American cooking, including Mexican-inspired versions. This recipe, from Cal Peternell's Twelve Recipes, keeps the beans central and seasons them with cumin, chilli, garlic and orange.

Slowly softened onion gives the broth a savoury base, while the reserved bean liquid adds body. Fresh lime and crisp toppings bring contrast to the soft, gently spiced beans.

Nutrition and macros by portion

The nutrition label shows one serving as written: 863 calories, 46g protein, 122g carbs, 23g fat.

Black beans provide most of the carbohydrates, fibre and plant protein, while the olive oil and sour cream contribute much of the fat. For a more balanced plate, serve a moderate bowl with vegetables or a crisp salad alongside.

Start with well-cooked beans

Cooked beans: The recipe calls for 6 cups of cooked black beans, made from about 2.5 cups of dried beans. If cooking from scratch, the notes suggest pressure cooking or slow cooking without soaking; canned beans are another option.

Give the onion time

Low heat: After adding the spices, cover the pot and cook the onion gently for 15 minutes. Stir occasionally and keep an eye on it so it softens without browning.

Spice bloom: The cumin and chilli go in with the onion and oil, allowing their flavour to develop as the onion cooks. Adding the garlic later helps keep it from browning during that longer cooking stage.

Use the bean liquid

Reserved liquid: Bean cooking liquid brings extra flavour and helps create a fuller broth. Add enough alongside the water or stock to make sure the beans are submerged.

Season gradually: The beans and their liquid may already contain salt, so taste the soup before adding more. The recipe leaves room to adjust the cumin, garlic, chilli and oregano to suit your preference.

Choose your preferred texture

Chunky bowl: The soup can be served as it is, with the beans intact and the broth loose. The long simmer lets the flavours come together without requiring the beans to be blended.

Thicker soup: If you want more body, blend only some of the soup and stir it back in. This thickens the broth while keeping plenty of whole beans.

Finish with fresh toppings

Bright finish: Lime cuts through the rich beans and oil, so serve wedges at the table and add them to taste. Coriander and spring onions bring freshness and crunch.

Creamy contrast: Sour cream makes a cooling topping against the cumin and chilli. Keep the reserved diced onion for a sharper, crisp garnish.

Make it a meal

Serve the soup on its own for a bean-forward bowl, or pair it with warm tortillas or rice. A crisp salad or cooked greens alongside make a fresh contrast to the soft, hearty soup.

Recipe notes & tips

• Keep the diced onion reserved for garnish separate before adding the rest to the pot.
• Stir the onion periodically during its 15-minute covered cook to prevent browning.
• If using beans cooked from scratch, keep their cooking liquid for the soup.
• Add salt only after tasting, especially if your beans or stock are already seasoned.
• Blend just part of the soup if you want a thicker broth but still want whole beans.
• Offer lime at the table so everyone can adjust the acidity to taste.

Variations

• Use canned beans: Drain and rinse them, then use water or stock instead of their canning liquid.
• Choose vegetable stock: Use it in place of water or chicken stock for a vegetable-based broth.
• Make it hotter: Add extra crushed red pepper flakes to taste.
• Add more citrus: Use finely grated orange zest for a more pronounced orange aroma.
• Make it smoother: Blend a larger portion of the soup before serving.

Common mistakes to avoid

• Browning the onion: Lower the heat and stir periodically during the covered 15-minute cook.
• Adding all the liquid at once: Add enough to submerge the beans, using reserved bean liquid as needed.
• Over-salting early: Taste the beans and broth first, then add salt gradually.
• Boiling vigorously: Reduce the heat once the soup reaches a simmer and let it cook gently for 30 minutes.
• Blending the whole pot by default: Purée only some of the soup if you want to retain whole beans.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat gently in a saucepan, adding a splash of water or stock if the soup has thickened; add fresh toppings just before serving.

Frequently asked questions