The temperature dipped this week, and the only thing on my mind was black bean soup.That and a heavier jacket! As soon as I felt a shiver, I was at the grocery store. But when I got there—whew! I could not believe my eyes. A single can of black bean soup was $5.69. I’m not kidding.
Sure, it was organic, but organic usually means a few cents more—not double. Between inflation, supply chain issues, and global conflicts, grocery prices have gotten out of control. And now we are navigating the loss of SNAP benefits to millions. Cooking at home is looking differently these days. I used to say that grocery shopping was an olympic sport. I was joking then. But not now.
There are always cans of black beans in my house. So I decided to skip the $6 can and make my own. Not only does homemade soup taste better, it’s way more affordable—and full of real, plant-based power.
Why Black Beans Deserve a Spot on Your Plate
Let’s give black beans their flowers. These little legumes are nutrition powerhouses and an essential part of a balanced plant-based lifestyle. Here’s why:
🌱 High in Fiber: Just one cup of cooked black beans gives you around 15 grams of fiber—that’s more than half your daily needs. Fiber helps regulate blood sugar, supports digestion, and keeps you feeling full longer.
💪🏾 Packed with Plant Protein: Black beans deliver about 15 grams of protein per cup, making them one of the best meat-free sources of protein for plant-based eaters.
❤️ Heart-Healthy Nutrients: Black beans are rich in folate, magnesium, and potassium, all of which help lower blood pressure and support heart health—something especially important in families where hypertension and heart disease are present.
🧠 Good for the Gut and Mind: The resistant starch and polyphenols in black beans nourish healthy gut bacteria, which are linked to improved mood and immune health.
Polyphenols are a category of plant compounds. Regularly consuming polyphenols is thought to boost digestion and brain health and protect against heart disease, type 2 diabetes, and even certain cancers.
www.healthline.com
Make It a Full Plant-Based Meal
I love black bean soup because it’s so flexible. You can easily turn it into a complete meal with just a few extra plants:
- 🌿 Add spinach, kale, or collard greens for extra iron and fiber.
- 🍠 Toss in roasted sweet potatoes or butternut squash for natural sweetness.
- 🌽 Sprinkle corn kernels or avocado slices on top for color and texture.
🌶️ Make fresh tortilla chips or add roasted chickpeas for a crunchy finish.
How to Store and Freeze Your Soup
Here’s the best part: this soup is meal-prep magic.
- Refrigerate: Store cooled soup in an airtight container for up to 5 days.
- Freeze: Portion it into single servings and freeze for up to 3 months. (I like using freezer-safe jars or silicone soup cubes.)
- Reheat: Let it thaw in the fridge overnight, then warm on the stove with a splash of water or broth to loosen it up.
Helpful Hint: The flavor actually deepens after a day or two in the fridge, so it’s perfect for make-ahead lunches or cozy weeknight dinners.
Serving Suggestions
Get fancy and serve your soup in decorative bowls and pair your black bean soup with:
- Fresh avocado slices or plantain chips for dipping
- A simple green salad
- A side of brown rice or quinoa
Final Thoughts
Black bean soup is comfort in a bowl—warm, nourishing, and satisfying. It’s a simple reminder that eating plant-based doesn’t have to be complicated or expensive.The next time it’s freezing outside, grab your pot, skip the $6 can, and make your own. You’ll save money, eat better, and feel amazing.
Enjoy—and let me know if you make this black bean soup recipe! Tag me on IG @blackgirlseat
LA is a plant-based advocate from the Bronx who is all about getting from plant-curious to plant-focused. Follow on IG @blackgirlseat and don’t forget to sign up below to stay connected. She is also an Amazon Influencer and my be compensated if you shop with her. Oh yeah! Don’t forget to check out the latest from Recipes & Random Ish.
Simple Black Bean Soup
Ingredients
- 1 15oz can black Beans
- 1 cup vegetable broth
- 1 tbs minced garlic
- 1/2 tsp cumin
- Chopped Cilantro (garnish)
- Salt & Pepper (Optional)
Instructions
- Bring beans, broth, garlic and cumin to a boil in a medium saucepan. Stir often.
- Optional Add-ins: 1 cup chopped spinach or kale, ½ cup corn or diced tomatoes, roasted chickpeas or tortilla chips for topping
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