Black Bean Soup: A High-Protein Vegetarian Favorite

If you’re looking for a hearty, satisfying meal that’s packed with protein and flavor, this high-protein black bean soup is the answer. Perfect for vegetarians or anyone looking to boost their protein intake, this soup is not only easy to make but also loaded with nutritious ingredients and bursting with smoky, savory spices. Whether you’re meal prepping for the week or need a quick weeknight dinner, this black bean soup is a must-try.

What are the Macros?

This black bean soup isn’t just delicious, it’s also balanced and nourishing. Here’s the macro breakdown per serving:

• Calories: 540
• Protein: 41.5g
• Carbs: 60g
• Fat: 16.2g

With over 40 grams of protein per serving, this black bean soup is a fantastic option for vegetarians and those who want a high-protein, low-fat meal, but, without sacrificing flavor. Additionally, the protein comes from a combination of black beans, Lightlife crumbles, and low-fat cheese, making this soup as filling as it is tasty.

Why You’ll Love This Black Bean Soup

Customizable: Add your favorite toppings like avocado, extra lime juice, or hot sauce to make it your own. Plus, it’s versatile enough for meal prep or a last-minute dinner.

High-Protein Powerhouse: Moreover, thanks to ingredients like black beans and Lightlife crumbles, this soup provides a whopping 41.5 grams of protein per serving—perfect for keeping you full and energized.

Vegetarian-Friendly: Furthermore, you can skip the meat without skipping the flavor. This recipe is a great alternative to traditional black bean soup for vegetarians who prioritize protein.

Simple Ingredients, Big Flavor: Additionally, with pantry staples like canned black beans, diced tomatoes, and vegetable broth, this soup is easy to whip up with minimal prep time.

Black Bean Soup Ingredient Breakdown

If you want to make the best Black Bean Soup, make sure you have the following ingredients:

Cilantro and Lime Juice: Fresh cilantro and a squeeze of lime juice elevate the soup with a burst of freshness.

Olive Oil: A tablespoon of olive oil sautés the onions and peppers to perfection, adding a subtle richness.

Yellow Onion and Red Bell Pepper: These aromatic vegetables form the flavor base for the soup.

Black Beans: The star of the show! Black beans are high in protein and fiber, making them a satisfying, nutritious addition.

Canned Tomatoes: Just a half-cup of diced tomatoes brings brightness and acidity to balance the rich flavors.

Lightlife Crumbles: A fantastic plant-based protein source that mimics the texture of ground meat.

Vegetable Broth: Keeps the soup light yet hearty, adding depth to the flavor.

Spices: Garlic powder, chili powder, and smoked paprika create a smoky, bold flavor profile. Adjust the salt and pepper to taste.

Cheese: A sprinkle of low-fat cheese adds creaminess and boosts the protein content even more.

Light Sour Cream: With just 35 calories per 2 tablespoons, light sour cream adds a tangy richness without the heaviness of regular sour cream.

How to Make Black Bean Soup

Making this high-protein black bean soup is as simple as it gets. Here’s how:

1. Sauté the Vegetables: Firstly, heat olive oil in a large pot over medium heat. Add the chopped onions and red bell pepper, cooking until softened.
2. Build the Flavor Base: Next, stir in garlic powder, chili powder, smoked paprika, salt, and pepper. Let the spices toast for about a minute to release their aroma.
3. Add the Main Ingredients: Then, pour in the vegetable broth, canned tomatoes, black beans, and Lightlife crumbles. Stir well and bring to a simmer.
4. Simmer: Let the soup cook for 15-20 minutes to allow the flavors to meld.
5. Finish with Toppings: Finally, serve the soup hot, garnished with shredded cheese, light sour cream, fresh cilantro, and a squeeze of lime juice.

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Black Bean Soup

If you’re looking for a hearty, satisfying meal that’s packed with protein and flavor, this high-protein black bean soup is the answer.

prep time :5 minutes mins

cook time :30 minutes mins

Serves 2

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Ingredients

• 1 tbsp olive oil
• 1 cup yellow onions chopped
• 1/2 cup red bell pepper chopped
• 1 can of black beans
• 1/2 cup diced canned tomatoes
• 1 cup light life crumbles
• 2 cups Vegetable broth
• 1 tsp garlic powder
• 2 tsp chili powder
• 1/4 tsp smoked paprika
• Salt and pepper to taste
• 1/2 cup of cheese (1/4 cup per serving)
• 4 tbsp light sour cream (2 tbsp per serving)
• Cilantro
• Lime juice

Instructions

• Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add the chopped onions and red bell pepper, cooking until softened.
• Build the Flavor Base: Stir in garlic powder, chili powder, smoked paprika, salt, and pepper. Let the spices toast for about a minute to release their aroma.
• Add the Main Ingredients: Pour in the vegetable broth, canned tomatoes, black beans, and Lightlife crumbles. Stir well and bring to a simmer.
• Simmer: Let the soup cook for 15-20 minutes to allow the flavors to meld.
• Finish with Toppings: Serve hot, garnished with shredded cheese, light sour cream, fresh cilantro, and a squeeze of lime juice.

Notes

If you don’t want to use Light Life Crumbles, you can simply add one more can of black beans! One can of black beans has about 24.5 grams of protein. 

Course Main Course

Cuisine American

Keyword black bean, black bean soup, soup