Are you craving black bean soup and want a healthy recipe for a Cuban style recipe? Here it is, the easiest Cuban slow cooker black bean soup recipe you will make all fall and winter season long. It's as easy as throwing black beans and seasonings into your crock pot.
I love to make comforting soup recipes during the colder months, and this one is perfect for fall and winter.
This was inspired by my other vegan soup recipe for minestrone soup on this site, and pairs well with a delicious piece of gluten-free bread or nourishing salad. Also, check out my 7 Best, Healthy Soup Recipes.
Jump to:
- ๐ Why You'll Love This Black Bean Soup Recipe?
- ๐ซ Black Beans Nutrition Benefits
- ๐ฅฃ Black Bean Soup Ingredients
- ๐ฉโ๐ณ How to Make Black Bean Soup
- ๐งก Learn How to Make a Black Bean Soup Recipe
- ๐ Recipe Card
- ๐ Substitutions
- ๐ด Slow Cooker Black Bean Soup Variations
- โ๏ธ Storage
- Top Recipe Tip
- ๐ Leave a Review of This Healthy Black Bean Soup Below!
- โค๏ธ You Might Also Love These
- ๐คฒ Pairing
- ๐ฌ Comments
💖 Why You'll Love This Black Bean Soup Recipe?
- Easy Meal Prep Recipe - Simply set it and forget it. How easy is that?
- Great Source of Fiber - Black beans are a great source of fiber called resistant starch, great for good gut health.
- Supports Disease Prevention - Eating black beans helps reduce your risk of chronic diseases like heart disease.
🫘 Black Beans Nutrition Benefits
Black beans, also known as turtle beans, are not only delicious but also nutrient-rich legumes that offer a wide array of health benefits. Packed with fiber, protein, vitamins, and minerals, they are a nutritious addition to any diet.
One of the greatest nutrition benefits of black beans is their high fiber content. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation.
Black beans are a great source of fiber called resistant starch. This means the starches don't break down easily in the small intestine. Because of this, fermentation occurs by our gut microbiome, creating short chain-fatty acids. Short chain-fatty acids help reduce inflammation.
Additionally, consuming foods rich in fiber, such as black beans, can help lower cholesterol levels, regulate blood sugar levels, and promote a feeling of fullness, which is beneficial for weight management.
Protein and Black Beans
In terms of protein, black beans are an excellent plant-based source. Protein is essential for the growth, repair, and maintenance of body tissues, and black beans provide a substantial amount of it.
They can be a great alternative for individuals following a vegetarian or vegan diet, or those looking to reduce their consumption of animal products.
Furthermore, black beans are a rich source of vitamins and minerals. They contain significant amounts of folate, which is essential for DNA synthesis and cell division, making it particularly important during pregnancy.
Black beans also provide iron, magnesium, phosphorus, and potassium, all of which play crucial roles in maintaining optimal bodily functions, such as carrying oxygen in the blood, supporting bone health, and regulating blood pressure.
Disease Prevention and Black Beans
Lastly, black beans have been associated with several health benefits, including a reduced risk of chronic diseases. Their high antioxidant content helps protect the body against oxidative stress and inflammation, which are linked to various health conditions, such as heart disease, cancer, and neurodegenerative disorders.
In conclusion, black beans are a nutritional powerhouse, offering a range of health benefits. Whether you add them to salads, soups, stews, or incorporate them into your favorite Mexican or Latin American dishes, black beans are a versatile and flavorful way to enhance the nutritional value of your meals.
🥣 Black Bean Soup Ingredients
You only need a few key ingredients for this healthy black bean soup.
- Black Beans - Dried black beans were used in this recipe, but you can swap it for a can of drained and rinsed black beans.
- Vegetable Broth - If you can, use a higher quality broth, because the vegetable broth is the base of the soup. If you don't care about the recipe being vegan, swap in bone broth for added protein and gut healing benefits.
- Salsa - You can used prepared salsa or even your favorite homemade salsa recipe.
- Sweet Onion - I prefer a sweet Vidalia onion, but any onion works well too.
- Spices - All you need is chili powder, cumin, and bay leaves for this recipe.
- Bell Pepper - I like the red bell peppers because they are the sweetest. As bell peppers ripen, they change color, and the green tends to be a bit more bitter.
See the recipe card for quantities.
👩🍳 How to Make Black Bean Soup
In only a few simple steps, you will have a delicious hot soup ready to make inside your slow cooker or Instant Pot.
Place beans in a large pot or bowl, and cover with water - soak overnight. Prep time does not include soaking time. Drain and rinse.
Chop pepper and onion. Mince garlic.
Add all ingredients to slow cooker pot and stir to combine. Cover and set on high for 6 hours.
Once beans are tender, add half of the mixture to a blender and process until smooth. Return to pot and stir into soup.
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Hint: I like to use an immersion blender in the crock pot to blend up the black beans mixture. It's quick and easy. However, if you don't have an immersion blender, follow the instructions and blend in batches in your favorite blender.
🧡 Learn How to Make a Black Bean Soup Recipe
Learn how easy it is to make a black bean soup inside a slow cooker for easy meal prep.
๐ Recipe Card
Slow Cooker Black Bean Soup
Equipment
- 1 Slow Cooker (Instant Pot or Crock Pot work too)
Ingredients
- 2 cups black beans (dried, rinsed)
- 1 onion, yellow (chopped)
- 1 bell pepper, red (chopped)
- 4 cloves garlic, fresh (minced or pressed)
- 4 cups broth, vegetable (low sodium)
- 1 cups salsa (prepared or homemade)
- 1 Tbs chili powder
- 2 teaspoon cumin, ground
- 2 bay leaf, dried
- sea salt (to taste)
- 2 avocado (chopped)
Instructions
- Place beans in a large pot or bowl and cover with water - soak overnight. Prep time does not include soaking time. Drain and rinse. NOTE: If you use an instant pot, overnight soaking is not necessary. Directions in notes.
- Chop pepper and onion. Mince garlic.
- Add all ingredients to slow cooker pot and stir to combine. Cover and set on high for 6 hours.
- Stir mixture occasionally during cooking.
- Once beans are tender, add half of the mixture to a blender and process until smooth. Return to pot and stir into soup.
- Salt to taste. Serve garnished with avocado.
Laura's Recipe Tips
🌿 The Harmony Method™ Pillars Supported 🌿
Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping
Nutrition
The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.
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💙 Substitutions
It's easy to swap out a few ingredients that you dislike or don't have on hand.
- Dried Black Beans - Instead of dried black beans in a crock pot, swap it for 2 (14-ounce cans of black beans).
- Vegetable Broth - Use chicken or beef broth
This recipe, like all my recipes, is naturally gluten-free. So, it's not necessary to modify it if you have a gluten sensitivity or allergy.
🍴 Slow Cooker Black Bean Soup Variations
Here's a quick and easy variation to this healthy black bean soup recipe.
- Spicy - Add red chili pepper flakes while cooking to add spicy heat to the dish, or jalapeno peppers.
- High Protein - Swap the vegetable broth for a higher protein bone broth.
- Vegetable Rich - Add in extra vegetables of your choice. I like to add mushrooms, carrots, celery, corn, and even sweet potato. Get creative with your vegetable choices, depending on what is currently in season.
❄️ Storage
Cuban black bean soup is great stored for 4-5 days in the refrigerator. Cool the soup first, and then transfer to an airtight storage container in the fridge.
I like to make big batches of this slow cooked black bean soup and store it in the freezer for 3 months. The perfect meal prep dinner or lunch idea. Simply reheat on the stove or microwave, and then serve with your favorite toppings.
Top Recipe Tip
Adjust the salt to your desired taste and dietary needs. Always start with less salt, taste, and modify as needed.
😀 Leave a Review of This Healthy Black Bean Soup Below!
So, did you enjoy this slow cooked black bean soup recipe made in a crockpot? Were you surprised that you can use your crock pot to make black beans into soup? Let me know in the comments below.
You can also connect with me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
❤️ You Might Also Love These
Looking for other healthy soup recipes like this? Try these:
🤲 Pairing
These are my favorite dishes to serve with Cuban black bean soup:
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