This heart healthy black bean soup is a smoky, hearty dish that’s perfect for weeknight dinners! Packed with fiber-rich black beans, aromatic spices, and fresh garnishes, it’s a low-fat and gluten-free meal that supports heart health. Simple, flavorful, and ready in just an hour!
Discover more nutritious options in our Heart Healthy Soup Recipes.
This soup is designed for heart health by minimizing sodium and saturated fat. It relies on fiber-rich black beans for substance and uses spices like cumin and chili powder for bold flavor instead of salt. Using heart-healthy olive oil instead of butter also helps support healthy cholesterol levels.
Yes, it is a great choice. This soup has no cholesterol and contains soluble fiber from the black beans, which can help lower LDL (bad) cholesterol levels. It also uses olive oil, a source of heart-healthy fats.
The easiest way is the method used in this recipe: blend a portion of the soup and stir it back in. You can also simmer it uncovered for 10-15 minutes to allow more liquid to evaporate, or mash some beans against the side of the pot.
To boost flavor without adding salt, try a generous squeeze of fresh lime juice after cooking, a teaspoon of smoked paprika for a smoky depth, or a pinch of cayenne pepper to add gentle heat.
Canned black beans are a very healthy and convenient option. To ensure the soup stays heart-healthy, choose cans labeled "low-sodium" or "no salt added," and always rinse the beans thoroughly before using to wash away excess sodium.
Soups & Chilis
Healthy Weeknight Meals
Recipe yields 6 servings
Sift and sort through the beans and remove any stones and broken beans. In a large pot, place sorted beans and enough water to cover by 3 inches. Do not cover with a lid. Bring the water to a simmer over medium-high heat. Continue simmering for 2 minutes. Remove from heat. Cover and let stand for 1 hour. Drain beans and set aside.
In another large pot, heat oil over medium heat until hot. Add onion and garlic and sauté until onion softens, about 3 minutes. Add jalapeno, chili powder, cumin and oregano and sauté about 5 minutes, or until the jalapeño is soft. Add cooked beans, water, lime juice and bay leaf (if using) and bring to a boil. Reduce heat and simmer, covered, stirring occasionally, until soup thickens, about 15 minutes. Remove the bay leaf.
Transfer 2 cups soup to a blender and purée. Return to pot and reheat over medium-low heat, stirring frequently. Add salt and stir.
Serve topped with a dollop of sour cream, chopped cilantro and chopped tomato for garnish, if desired.
If you're short on time, you can substitute two (15-ounce) cans of low-sodium black beans. Simply rinse and drain them well, then add them at Step 2 where the recipe calls for the cooked beans. This allows you to skip the bean soaking and simmering process entirely.