Most Americans are getting about a third of what is recommended for fiber daily, often < 10 grams. This black bean soup can be a great addition to a lunch or dinner meal, aiding in your efforts to meet the recommended 25-38 grams of fiber, daily! 
Skill Level: Beginner.
Course Soup
Total Time 30 minutes
Servings 6


  • 1 each Yellow onion chopped, sliced thin
  • 2, 14.5 oz. cans Black beans drained, and rinsed
  • 2 Qt. Vegetable stock
  • 1.5 T. Cumin
  • 1/2 each Red bell pepper diced
  • 1 T. Garlic minced
  • 2 T. Olive oil


  • As desired Sherry, cooking wine to deglaze pot
  • As desired Fresh cilantro, 1 small bunch to top each bowl of soup


  • Caramelize onions in a pot with oil over medium heat.
  • Allow onions to get some color, add the garlic, allowing for caramelization to occur with the garlic as well.
  • Deglaze with sherry or a bit of water (optional).
  • Add the black beans, cumin, and red bell pepper.
  • Add the vegetable stock, and cook until all ingredients are soft.
  • Puree the soup with an immersion blender or vitamix.
  • Top with cilantro, serve and enjoy!


Nutritional Information:
Black beans are a great soluble fiber source, supporting our heart health. Soluble fiber plays a role in decreasing gastric emptying time and delaying the absorption of dietary cholesterol, therefore supporting a healthier blood cholesterol. 
Serving Size: 10-12 oz serving 
Calories: 150, Fat: 4g, Protein: 6g, Carbohydrates: 19g, Fiber: 7g, Added Sugar: 0g, Sodium: 760mg