Low Sodium Black Bean Soup Recipe

Nov 22, 2021 | Cyra Ente | @cyraente | Comments (3)

As cold weather approaches, Chef Vernetta shows us her secret to a delicious meal of black bean soup!


  • Olive Oil
  • Half an onion
  • Few heads of garlic
  • Salt
  • Pepper
  • Cumin
  • Rice wine vinegar (sodium/sugar free)
  • Salsa (fresh or pre-made)
  • Black beans (canned or fresh)


  1. Wash canned black beans with water
  2. Cut garlic into rough chops
  3. Dice onions and cut again into rough chops
  4. Set aside
  5. Turn heat to medium, add olive oil to pot
  6. Once pot is hot, add onions and garlic
  7. Let it cook, occasionally stir to avoid burning
  8. Lower heat to low
  9. Add a pinch of salt and pepper, more pepper than salt
  10. Add additional vegetables to your liking (i.e., celery or pepper)
  11. Add a teaspoon of cumin
  12. Add half a cup of salsa
  13. Let it mix with onions, garlic, and added flavors
  14. Add vegetable stock
  15. Add teaspoon of rice wine vinegar
  16. Turn heat up to a boil
  17. Once to a boil, add washed black beans
  18. Smashing beans to the side helps create a thicker soup
  19. Once done to a boil, turn heat down and let it simmer
  20. After 20 mins your soup is complete


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I might replace beans with lentils and lemon


I might replace beans with lentils and lemon

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I love lentils, @m1nniemine. Would you prefer lentils in this recipe or would you try both variations?


All the advantages of beans and less calories!!!!

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