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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