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black bean soup with avocado recipe vegan gluten free high protein bean soups with avocadoes healthy veganuary recipes for new vegans
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5 from 1 vote

Black Bean Soup with Avocado

This Black Bean Soup with Avocado is a rich and creamy lunch, high protein, vegan, and gluten free. Make this soup on the stove top or your Instant Pot or pressure cooker. A healthy and dairy free lunch that is perfect to meal prep or make ahead!  This soup is a cozy and vegetarian soup perfect for cool weather and warm nights.
Prep Time5 minutes
Cook Time40 minutes
Total Time45 minutes
Course: Lunch, Soup
Cuisine: American
Servings: 8
Calories: 267kcal
Author: Kelly Jensen
Cost: $1

Ingredients

  • 1 tablespoon coconut oil
  • 4 cloves garlic minced
  • 1 red onion diced
  • 1 cup bell pepper
  • 1/2 cup carrots
  • 1 14-ounce can Diced Tomatoes
  • 8 cups Vegetable Stock
  • 2-3 cups black beans *used 3 cups cooked beans for stove top directions below, and 2 cups dried beans (about 1lb) for Instant Pot/Pressure Cooker directions
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 2/3 teaspoon Sea Salt
  • 1/2 teaspoon Crushed Red Pepper Flakes
  • 1/2 cup fresh cilantro
  • 2 large avocado chopped into small cubes, or sliced

Instructions

Stove Top Directions

  • In a large pot, heat the coconut oil on low. Add the onion and garlic and sauté for 5 minutes until veggies begin to soften.
  • Add the bell pepper strips, carrots, diced tomatoes with their juices, vegetable stock, canned black beans, chili powder, cumin, paprika, salt, cilantro, and crushed red pepper flakes. Bring to a boil, then reduce heat to low. Simmer for 30 minutes until the veggies become soft.
  • Taste and add salt or additional seasonings as needed. Add more crushed red pepper flakes or hot sauce for spice.
  • Remove from heat, and stir in the chopped avocado (reserving some for the garnish). Pour soup in individual bowls or servings jars and you have a full week of lunches ready! Top with extra chopped avocado for garnish, add a little extra cilantro, and serve with a slice of sourdough.

Instant Pot/Pressure Cooker Directions

  • Set the Instant Pot to Saute Mode, and add the coconut oil, onion. and garlic. Sauté for 5 minutes until veggies begin to soften.
  • Add the bell pepper strips, carrots, diced tomatoes with their juices, vegetable stock, dried black beans, chili powder, cumin, paprika, salt, cilantro, and crushed red pepper flakes. Set Instant Pot to Pressure Cook or Manual Mode, and set timer for 40 minutes.
  • Allow soup to naturally release for 15 minutes, then carefully Quick Release and vent the remaining pressure. Taste and add salt or additional seasonings as needed. Add more crushed red pepper flakes or hot sauce for spice.
  • Turn off Instant Pot, and stir in the chopped avocado (reserving some for the garnish). Pour soup in individual bowls or servings jars and you have a full week of lunches ready! Top with extra chopped avocado for garnish, add a little extra cilantro, and serve with a slice of sourdough.

Nutrition

Calories: 267kcal | Carbohydrates: 39g | Protein: 13g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 224mg | Potassium: 521mg | Fiber: 8g | Sugar: 2g | Vitamin A: 2425IU | Vitamin C: 32mg | Calcium: 60mg | Iron: 3mg