With Yummy High-Protein Topping Options!
If you’re looking for a meal that’s filling, comforting, and full of flavor without a lot of calories, this Black Bean Soup checks all the boxes. It’s made from pantry staples, easy to customize with protein add-ins, and feels like a satisfying Tex-Mex-inspired bowl of comfort. Bonus: it gets even better with toppings like Greek yogurt, shredded cheese, salsa, and green onion—so it definitely doesn’t taste like “diet food.”
🥣 Why You’ll Love This Recipe
- Naturally high in fiber and plant-based protein
- Add chicken, ground beef, or sausage for even more protein
- Loaded with flavor and perfect for meal prep
- Tastes indulgent with toppings, while still staying calorie-friendly
🫘 Ingredients
For the soup:
- 1 tsp olive oil or cooking spray
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tsp cumin
- 1/2 tsp smoked paprika
- 1/4 tsp chili powder (or more if you like heat!)
- Salt & pepper to taste
- 2 cans (15 oz) black beans, drained and rinsed
- 2 cups low-sodium chicken or vegetable broth
- 1/2 cup salsa (chunky or smooth—your choice!)
- Juice of 1/2 lime
- Optional: 1/2 cup canned corn or diced bell peppers for more volume
Optional protein add-ins:
- 1 cup shredded cooked chicken
- 1/2 lb browned lean ground turkey, beef, or sausage
🍽️ Toppings (Choose Your Favorites!)
- 2 tbsp plain nonfat Greek yogurt
- 2 tbsp shredded cheddar or Mexican blend cheese
- 1–2 tbsp chunky salsa
- Sliced green onion
- Fresh cilantro or chopped jalapeños
- Crushed tortilla chips or baked tortilla strips (portion controlled!)
🔥 Instructions
- Sauté the base
In a large pot, heat olive oil. Add onion and cook until soft (4–5 minutes), then add garlic and cook another 30 seconds. - Spice it up
Stir in cumin, paprika, chili powder, salt, and pepper. Cook for 1 minute until fragrant. - Add beans & broth
Stir in the black beans, broth, and salsa. Bring to a gentle boil, then reduce heat and simmer for 10–15 minutes. - Blend (optional)
For a thicker texture, blend about 1/3 to 1/2 of the soup using an immersion blender (or carefully transfer to a blender, then return to pot). - Stir in extras
Add lime juice, optional corn or veggies, and your cooked protein of choice (if using). Heat through. - Top & serve
Ladle into bowls and load up on your favorite toppings!
🧊 Meal Prep & Storage
- Keeps well in the fridge for 4–5 days
- Freezer-friendly (leave toppings off until ready to serve)
- Add broth to thin it out when reheating, if needed
🌯 Make It a Meal:
Serve with a side of baked tortilla chips, a slice of high-fiber toast, a low-carb pita, or a light cheese quesadilla for the ultimate comfort meal.
Craving more toppings? Have a look at these!