Black Bean Vegetable Soup

Black Bean Vegetable Soup

Today’s steamy low-sodium soup is perfect for winter days. Deep and rich, with a slightly spicy kick, it’s nature’s remedy for stuffy noses. I created this especially for The Everything DASH Diet Cookbook, and as written it comes together on the stovetop in less than 30 minutes. That said, I actually prefer doubling the recipe and simply using the slow cooker. No fuss, no muss, and still only one pot to clean! PLEASE NOTE: Don’t drain the tomatoes or beans; the liquid becomes part of the flavorful stock.

Yields 4 servings

SODIUM CONTENT: 88 mg per serving

Calories: 233
Fat: 2 g
Protein: 10 g
Fiber: 8 g
Carbohydrates: 41 g
Sugar 6 g


2 1/2 c. low-sodium vegetable broth
1 small onion, diced
3 cloves garlic, minced
1 small carrot, diced
1 small stalk celery, diced
1 small sweet potato, diced
1 15-oz. can no-salt-added diced tomatoes, with juice
1 15-oz. can no-salt-added black beans, undrained
1/4 c. red wine
1 T. salt-free tomato paste
1 1/2 t. ground cumin
1 t. dried oregano
1/2 t. ground coriander
1/4 t. dried red pepper flakes
freshly ground black pepper, to taste
2 T. chopped fresh cilantro



Place a stockpot over medium heat. Add 1/4 cup of the vegetable broth, onion, garlic, and saute 2 minutes.

Add another 1/4 cup broth, carrot, celery, sweet potato, and tomatoes with juice, and saute 3 minutes.

Add remaining ingredients, except cilantro. Bring to a boil, cover, and simmer 15-20 minutes, until veggies are tender.

Remove from heat, stir in the cilantro, and serve immediately.


Place ingredients into slow cooker and stir to combine.

Cover, set to high, and cook 6 hours.

Enjoy as is, or for a thicker version, ladle out a third to half of the soup and puree before returning to the pot.

Serve immediately.

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7 Responses to Black Bean Vegetable Soup

  1. Beverly says:

    I have everything I need to make this tonight!
    Temps are goin’ down to 6 or 7° in Buffalo tonight. This soup will help!

  2. Sarah Kearn says:

    your recipes look great but US must have much more low or nas products than Australia. Here I can get NAS chickpeas, lentils and four beans mix but no NAS butter beans, black beans. Guess it would work just was well with chickpeas or lentils though.

    • Christy says:

      Hi Sarah! Yes, I do think you’re right about the US having more commercially available salt free products, but it also depends on where you’re shopping here. If you live in a small town it can be impossible to find what you need; I know many have to shop online at places like That said, hopefully the market will improve in Australia. Till then, you’re totally right, any kind of beans would be fine. Chickpeas are always delicious (my personal favorite for pretty much everything.. even eating plain out of hand!) 🙂

  3. Darlene says:

    Christy, I just read the entry on your blog about having Meniere’s Disease. I, too, have been diagnosed with the same thing. Problem is, the pressure in my head never goes away entirely. It’s as if I’ve just come out of the pool and am trying to clear my ears of water; however, my ears are never cleared. The ringing is on and off, usually worse at night. I thought I would give you just a brief synopsis of my condition.

    Anyway, what I am most concerned about at this time is flying. I hope to be visiting my brother in Florida in a few weeks. I live in Pennsylvania and so the choices are flying, train, bus, or car. The train is too expensive. It turns out a car rental will be just as much if not more than flying. Family and friends think I should fly, but I’m concerned because of my condition. I noticed that you mentioned you don’t fly because of having Meniere’s Disease. Have you ever flown since being diagnosed with it? Have doctors told you that there is a serious risk? I live in the Pocono Mtns. and I’ve noticed that when I go to lower elevations, often my ears will pop. So, is flying something to be concerned about? I really would appreciate your input.

    • Christy says:

      Hi Darlene! I totally understand your concern. I have not flown since before being diagnosed w Meniere’s and have no plans to do so. That said, I am just one person and I know many people with Meniere’s do fly. I can’t attest to how it makes them feel – during or after, but I’d certainly be happy to raise the issue on the Daily Dish Facebook page and see if we can get some people to weigh in and offer their experience. Hang in there! Wishing you all the best, Christy

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