Oh, the simple joy of cozying up next to a bowl of hearty black bean soup! Ours is slow cooked and bold with onion, peppers, garlic, chile, a dash of cumin and served with creamy avocado for a delicious and nutritious meal.
RD Tip: Black beans are a protein-fiber powerhouse and deliver a host of micronutrients like folate, potassium and magnesium (1).
Active time: 10 minutes | Total time: 30 minutes
Slow Cooker Black Bean Soup
Ingredients
- 1 lb (454g) dried black beans, sorted and rinsed
- 1 large (150g) onion, coarsely chopped
- 1 medium (120g) green bell pepper, coarsely chopped
- 3 garlic cloves, minced
- 4 cups (960g) low-sodium vegetable broth
- 1 tbsp ground cumin
- 2 tbsp chopped chipotle chiles in adobo sauce
- 3 tbsp chopped fresh cilantro
- 2 tbsp fresh lime juice
- 1 tsp salt
- 2 tbsp light sour cream
- 1 small avocado, diced
- 6 fresh cilantro sprigs for garnish (optional)
Directions
Place beans in a large bowl or stock pot, adding water to cover by 2 inches. Soak for 12 hours; drain and discard water.
TIME-SAVING TIP: Don’t have 12 hours? To quick-soak beans, place beans in a stock pot and cover with water. Bring to a boil over high heat; reduce heat and simmer briskly for 5 minutes. Remove from heat; cover and let soak for 1 hour. Drain and discard water.
Combine beans, onion, bell pepper and garlic in a 4-quart slow cooker. Stir in broth and cumin. Cover and cook on low for 10 hours or on high for 5 hours until the beans are tender. Stir in chipotle, cilantro, lime juice and salt.
For a smooth, thick texture, blend mixture in slow cooker with an immersion blender for 30 seconds until desired consistency. Alternatively, transfer in batches to a blender. Remove stopper from lid and cover with a kitchen towel (hot steam will cause the lid to pop off if not vented); blend until smooth.
Top each serving with 1 tsp sour cream, 2 tbsp chopped avocado and a sprig of cilantro.
Serves: 6 | Serving Size: 1 ⅓ cups + 1 tsp sour cream + 2 tbsp diced avocados
Nutrition (per serving): Calories: 344; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 511mg; Carbohydrate: 58g; Dietary Fiber: 15g; Sugar: 5g; Protein: 19g
Nutrition Bonus: Potassium: 1532mg; Iron: 30%; Vitamin A: 105%; Vitamin C: 47%; Calcium: 16%
Originally published May 1, 2020; Updated April 2026
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