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  • Black Bean Taco Casserole

    Black Bean Taco Casserole

    This black bean taco casserole is the kind of weeknight dinner that gets everyone at the table fast — layers of spiced black beans, rice, and veggies, topped with melty cheese and crunchy corn chips that bake up just like nachos.

    Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝Full Recipe Card | 🍽 More Bean Recipes

    At A Glance

    • ⏱ Ready In: 40 minutes
    • 🍽 Serves: 6–8
    • 🌱 Diet: Vegetarian, gluten-free (check corn chip label), nut-free
    • 💪 Nutrition Highlights: High in plant-based protein and fiber from black beans; good source of vitamins C and A from the bell peppers
    • 🥕 Main Ingredients: Black beans, rice, salsa, bell peppers, corn, Cheddar cheese, corn chips
    • 🔥 Flavor Profile: Smoky, warmly spiced, savory, cheesy with a fresh and zesty avocado salsa topping
    • 🧊 Meal-Prep Friendly: Keeps 4 days in the fridge; filling can be made ahead and assembled just before baking
    • Best Served With: Fresh avocado salsa, sour cream, crumbled feta or queso fresco

    This black bean taco casserole or bake is one of those vegetarian dinners I make when I want something that feels a little fun and indulgent but is actually packed with good stuff.

    The filling is a deeply flavored mix of sautéed onion and bell peppers, smoked paprika, cumin, garlic, tomato paste, salsa, cooked rice, black beans, and corn — basically all your taco night favorites cooked down into one hearty, saucy base. Then it gets layered into a baking dish between two rounds of corn chips and a generous amount of shredded cheddar, and baked until it’s bubbly, melty, and golden — honestly, it looks like a giant nachos situation in the best possible way. The crispy chip topping is something I am very enthusiastic about.

    Top each portion with a fresh, bright avocado salsa and a dollop of sour cream, and you’ve got a complete dinner that feels festive enough for a weekend but easy enough for a Tuesday. It’s a great one to bring to a gathering or serve to a crowd, too — the 9×13 dish stretches easily to 8 portions.

    👩‍🍳 You might also like these Tex-Mex recipes: Mexican chicken rice casserole, Mexican ground beef casserole, sweet potato and black bean tacos, Mexican stuffed sweet potatoes, Mexican salad with corn & black beans, arroz rojo (Mexican red rice), or these best bean recipes.

    What You’ll Need

    Here is what you’ll need for this black bean taco casserole recipe. Find the full measurements in the recipe card below.

    For the filling:

    • Olive oil — for sautéing the vegetables; any neutral cooking oil works fine.
    • Onion — diced large; the sweet base of the filling. White or brown both work.
    • Red and yellow or green bell peppers (capsicum) — these add color, sweetness, and texture. Any combination of colors works; use what you have.
    • Garlic — adds savory depth to the spice base.
    • Tomato paste — just a tablespoon, but it adds richness and a deep, slightly sweet tomato note.
    • Salsa — use a mild chunky store-bought variety for ease and flavor. The chunkier the better; it adds texture to the filling. You can go medium if you’d like a bit more heat.
    • Cooked rice — white or brown both work well. This is a brilliant way to use up leftover rice from earlier in the week.
    • Black beans — rinsed and drained from a can; these bring plant-based protein and fiber, plus that classic taco flavor. You could swap for pinto beans in a pinch.
    • Corn kernels — frozen corn defrosted in boiling water, or canned and drained. Either works perfectly here.
    • Spices: ground cumin, smoked paprika, ground coriander, dried oregano, and optional mild chili powder or cayenne. This blend gives the filling its warm, smoky, Mexican-inspired depth — don’t skip the smoked paprika, it makes a real difference.
    • Salt — season as you go at each stage.

    For the topping:

    • Corn chips — about 150 grams / 4–5 oz. They go in two layers: under the filling and over the cheese, so they get crispy on top like nachos. I usually crush a small handful to scatter on top for extra crunch.
    • Shredded cheddar or Mexican blend cheese — use a good melting cheese. Mexican blend is especially good here if you can find it.

    For the avocado salsa:

    • Avocado — diced; adds creaminess and freshness to cut through the richness of the bake.
    • Tomato — diced small; adds juiciness and a little acidity.
    • Red onion — very finely diced; punchy and fresh.
    • Lime juice — brightens everything up and keeps the avocado from browning.
    • Fresh cilantro (coriander) — adds herby freshness. If you’re not a cilantro fan, flat-leaf parsley works instead.
    • Salt — to taste.
    • Optional for serving: sour cream, crumbled feta or queso fresco, pickled jalapeños.

    How To Make Black Bean Taco Casserole

    Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make this black bean taco bake.

    • Heat olive oil in a large skillet or pan over medium heat. Add the diced onion and peppers with a little salt, and cook for 5–7 minutes until softened and lightly golden. Add the garlic and cook for another 30 seconds.
    • Stir in the tomato paste and all the spices, adding the remaining salt. Cook for 30–60 seconds, stirring constantly, until the mixture smells fragrant and the paste darkens slightly.
    • Add the salsa, cooked rice, black beans, and corn. Stir everything together well and let it simmer for a couple of minutes so the filling thickens slightly and absorbs all those flavors. Taste and adjust salt or add a pinch of sugar if needed. The mixture should be moist but not watery.
    • Preheat your oven to 180°C / 350°F. In a 9×13 baking dish, spread half the corn chips across the bottom. Spoon the filling over the chips and spread evenly. Scatter about 1 cup of shredded cheese over the filling. Add the remaining corn chips as the next layer, then top with the rest of the cheese, letting it nestle between and over the chips. Crush a small handful of chips over the top if you like extra crunch.
    • Bake for 15–20 minutes until the cheese is melted and bubbly and the top chips are golden and crisp like nachos. Rest for 5 minutes before serving — this helps the casserole set a little.
    • While it bakes, toss together the avocado salsa: combine the diced avocado, tomato, red onion, lime juice, cilantro, and salt.
    • Spoon the avocado salsa generously over each serving (or over the whole dish). Top with sour cream and crumbled feta if desired.

    Watch The Video

    Recipe Tips

    • Make it vegan: Use a dairy-free cheese alternative (many melt well these days) and swap the sour cream for coconut yogurt or a vegan sour cream.
    • Make it spicier: Add more cayenne to the spice blend, use medium salsa, or serve with pickled jalapeños or hot sauce on the side.
    • Add more protein: Stir a drained can of pinto beans or kidney beans into the filling along with the black beans, or add some cooked lentils.
    • Leftover rice is perfect here: This recipe was made for using up day-old cooked rice. It absorbs the filling flavors beautifully and is much better than fresh-cooked rice straight from the pot. Just make sure the rice is no older than 1 day!
    • Filling can be made ahead: Cook the filling up to 2 days ahead and refrigerate. Assemble with chips and cheese just before baking.
    • Storage: Leftovers keep well in the fridge for up to 4 days. Reheat in the oven at 160°C / 325°F for best results so the chips crisp back up, or in the microwave (chips will soften). The filling on its own freezes well for up to 3 months — freeze before assembling with chips and cheese.
    • Don’t assemble too far ahead: Once the chips go in, they soften as they sit, so bake it relatively soon after assembling for the crispiest result.
    • Cheese swap: Monterey Jack, pepper jack, or any good melting cheese works in place of cheddar.
    • Gluten-free: This recipe is naturally gluten-free as long as your corn chips are certified gluten-free — just check the label.

    Serving Suggestions

    This black bean taco casserole is a full meal on its own, especially once you’ve added the avocado salsa and a dollop of sour cream. If you want to stretch it to a bigger crowd or round out the table, a simple green salad or my Mexican Salad With Corn & Black Beans alongside it is a lovely match. Arroz Rojo is another great option if you want to serve it more like a traditional Tex-Mex spread. For drinks, it’s great with an iced lime agua fresca, a cold beer, or sparkling water with a wedge of lime.

    💬 If you’ve tried this black bean taco casserole or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

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    A hearty, cheesy black bean taco bake loaded with spiced black beans, rice, corn, and bell peppers, topped with crunchy corn chips and melted cheese. Vegetarian, crowd-pleasing, and ready in 40 minutes. Find step-by-step photos and more recipe tips above.

    • Heat the olive oil in a large skillet or frying pan over medium heat. Add the diced onion and bell peppers with ½ teaspoon salt. Cook for 5–7 minutes, stirring occasionally, until softened and lightly golden. Add the garlic and cook for 30 seconds more.

    • Stir in the tomato paste, all the spices, and the remaining ½ teaspoon salt. Cook for 30–60 seconds, stirring constantly, until the paste darkens and the spices smell fragrant.

    • Add the salsa, cooked rice, black beans, and corn. Stir well to combine and simmer for 2–3 minutes until everything is coated and the mixture has thickened slightly. It should be moist but not watery. Taste and adjust seasoning — add more salt or a small pinch of sugar if needed.

    • Preheat oven to 180°C (350°F). In a 9×13-inch (23x33cm) baking dish, spread half the corn chips across the bottom in an even layer.

    • Spoon the filling evenly over the chips. Scatter about 1 cup of shredded cheese over the filling. Add the remaining corn chips on top of the cheese layer, then finish with the rest of the cheese, spreading it over and between the chips. For extra crunch, crush a small handful of chips and scatter over the top.

    • Bake for 15–20 minutes until the cheese is melted and bubbling and the top chips are golden and crispy. Rest for 5 minutes before serving.

    • While the casserole bakes, make the avocado salsa: combine the diced avocado, tomato, red onion, lime juice, cilantro, and salt. Toss gently to combine.

    • Serve portions topped generously with avocado salsa, sour cream, and crumbled feta if desired.

    Important Ingredient Tips: Use a chunky salsa rather than a smooth or thin one — it adds better texture to the filling. Smoked paprika is key to the flavor; regular paprika won’t give you the same depth. Leftover cooked rice (cold from the fridge) works especially well in this recipe.
    Key Recipe Tips: Don’t skip resting the casserole for 5 minutes after baking — this helps it set so portions hold together better. If you want a maximum crunch on the chips, assemble and bake right away rather than letting it sit. You can crush a handful of chips to scatter on top for extra texture.
    Storage Tips: Leftovers keep well in the fridge in an airtight container for up to 4 days. Reheat in the oven at 160°C (325°F) for about 10 minutes for crispier chips, or microwave (chips will soften but it still tastes great).
    Make-Ahead Tips: The filling can be made up to 2 days ahead and stored in the fridge. When ready to eat, assemble with the corn chips and cheese and bake straight away. The filling also freezes well (without the chips and cheese) for up to 3 months — thaw overnight in the fridge, then assemble and bake.
    FAQs:
    Can I use canned salsa instead of homemade? Yes, absolutely — this recipe is designed for a good quality store-bought chunky mild salsa. It saves time and adds great flavor.
    Can I make this ahead of time? You can make the filling up to 2 days ahead and refrigerate it. Assemble the casserole with the chips and cheese just before baking for the best texture and crunchiest topping.
    Can I freeze this casserole? The filling freezes beautifully on its own for up to 3 months. We don’t recommend freezing the fully assembled bake as the chips won’t hold up well after thawing. Freeze the filling only, then assemble fresh when you’re ready to bake.
    Can I add meat to this? Yes — cooked and seasoned ground beef or ground chicken stirred into the filling would work well. You could also add shredded rotisserie chicken.
    Is this recipe gluten-free? It can be — make sure your corn chips are certified gluten-free, as some brands process them in shared facilities.
    Can I use a different type of bean? Pinto beans, kidney beans, or even chickpeas (for a slightly different flavor) would all work well in place of black beans.
    What if I don’t have cooked rice? You need pre-cooked rice for this recipe. You can use a microwave rice pouch, day-old rice, or simply cook a batch ahead of time and let it cool before adding.

    Calories: 620kcal | Carbohydrates: 60g | Protein: 22g | Fat: 35g | Saturated Fat: 13g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 54mg | Sodium: 1384mg | Potassium: 878mg | Fiber: 11g | Sugar: 8g | Vitamin A: 2358IU | Vitamin C: 87mg | Calcium: 444mg | Iron: 3mg

    Keywords: black bean casserole, taco casserole, taco bake, vegetarian bean bake, taco casserole with rice, taco rice casserole, black beans casserole

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  • Green Bean and Potato Salad (Greek-Style, No Mayo)

    Green Bean and Potato Salad (Greek-Style, No Mayo)

    This green bean and potato salad is bright, zippy, and completely mayo-free. It leans on a warm lemon garlic dressing poured over slightly warm potatoes, green beans with just the right snap, olives, fresh herbs, and crumbled feta.

    Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝Full Recipe Card | 🍽 More Mediterranean Salad Recipes

    At A Glance

    • ⏱ Ready In: 30 minutes
    • 🍽 Serves: 6
    • 🌱 Diet: Vegetarian, Gluten-Free (vegan without feta)
    • 💪 Nutrition Highlights: Good source of fiber, vitamin C, potassium, and healthy fats from olive oil
    • 🥕 Main Ingredients: Baby potatoes, green beans, Kalamata olives, cherry tomatoes, feta, lemon garlic vinaigrette
    • 🔥 Flavor Profile: Fresh, bright, tangy, garlicky — with a salty herby finish
    • 🧊 Meal-Prep Friendly: Keeps well for 3–4 days in the fridge; dresses better the longer it sits
    • Best Served With: Grilled chicken, lamb, fish, skewers, or as a standalone summer side

    The trick with this green bean potato salad is the warm lemon garlic vinaigrette — garlic briefly cooked in olive oil until mellow, then stirred together with lemon juice, zest, red wine vinegar, and a touch of mustard.

    Pour it over slightly warm potatoes, and they soak up every bit of it. The green beans stay snappy, the olives add that briny depth, and the fresh herbs round everything out. No creamy dressing, no heaviness — just bright Mediterranean flavors that work next to anything off the grill. The feta on top is optional, but I’d strongly recommend it.

    👩‍🍳 More Potato Salad Recipes:
    • Creamy Potato Salad with Dill Pickles
    • Crispy Smashed Potato Salad
    • Potato Salad with Apples, Capers & Dill
    •Potato Salad with Green Beans & Romesco Dressing ( No Mayo)
    • Vinegret (Ukrainian Beet Salad)

    What You’ll Need

    Here is what you’ll need for this Greek-style green bean potato salad recipe. Find the full measurements in the recipe card below.

    For the salad:

    • Baby potatoes — halved or quartered so they cook evenly and have more surface area to soak up the dressing. Any small waxy potato works well here; they hold their shape better than floury varieties.
    • Green beans — trimmed and blanched just long enough to keep that snap. Don’t overcook them! You want them bright green, not olive-colored and floppy.
    • Red onion — thinly sliced for a little sharp bite. If raw onion is too strong for you, soak the slices in cold water for 10 minutes before adding.
    • Kalamata olives — salty, meaty, and very Greek. Swap for any pitted olive you like.
    • Cherry tomatoes — halved, for pops of juicy sweetness. Heirloom tomatoes look beautiful if you have them.
    • Fresh parsley — brightens the whole thing up. You really do need fresh here, not dried.
    • Fresh dill or oregano — dill gives it a more summery, Scandinavian-ish vibe; oregano leans more classically Greek. Both are delicious; use whichever you prefer or have on hand.
    • Feta cheese — optional, but genuinely makes this dish. It adds salty, creamy little crumbles over the top that are hard to resist.

    For the lemon garlic dressing:

    • Olive oil — use a good one; it makes a difference in a dressing this simple.
    • Garlic — briefly cooked in the olive oil so it softens and loses that raw bite. Don’t skip this step.
    • Lemon juice and zest — both! The zest adds a fragrant citrus note the juice alone can’t give you.
    • Red wine vinegar — a little extra acidity that plays nicely with the lemon.
    • Dijon mustard — optional, but it helps the dressing emulsify and adds a subtle depth. I nearly always add it.
    • Salt and pepper — season well; potatoes need it.

    How To Make Green Bean & Potato Salad

    Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make this potato green bean salad.

    • Cook the potatoes in a large pot of well-salted boiling water for 12–15 minutes until fork-tender. Keep an eye on them — you want soft but not falling apart. Drain and let them cool partway (still warm is what you’re after).
    • In the same or separate pot, blanch the green beans for just 2–3 minutes. Drain immediately and rinse under cold water to stop the cooking and keep them brilliantly green.
    • Make the dressing: warm olive oil in a small pan over medium heat, add the garlic, and cook for 30–60 seconds until fragrant but not brown. Remove from heat and stir in lemon juice, lemon zest, red wine vinegar, Dijon, salt, and pepper.
    • Add the still-warm potatoes and the cooled green beans to a large bowl. Pour most of the dressing over and toss gently so the potatoes absorb it.
    • Add cherry tomatoes, red onion, olives, and fresh herbs. Toss again with the remaining dressing.
    • Top with crumbled feta and extra herbs, and serve.

    Watch The Video

    Recipe Tips

    • Don’t let the potatoes go cold before dressing them. Warm potatoes absorb dressing far better than cold ones — this is what makes the salad so flavorful.
    • Don’t overcook the green beans. Two to three minutes is plenty. Rinse them under cold water the moment they come out of the pot.
    • Watch the garlic. It goes from fragrant to bitter in seconds. Medium heat, 30–60 seconds, then off the heat.
    • Make it vegan: Just leave out the feta, or use a good-quality vegan alternative.
    • Add more protein: Chickpeas tossed through make this a more substantial meal. White beans also work beautifully.
    • Swap the herbs: If you don’t have dill or fresh oregano, flat-leaf parsley on its own is perfectly delicious. Basil is also a lovely addition in summer.
    • Storage: Keep in an airtight container in the fridge for up to 3–4 days. The flavors actually improve overnight as the potatoes absorb more of the dressing. Give it a quick toss and maybe a small squeeze of lemon before serving from the fridge.
    • Make ahead: You can cook the potatoes and beans up to a day ahead and keep them refrigerated. Make the dressing separately and toss everything together when ready to serve.

    Serving Suggestions

    This green bean and potato salad works beautifully as a side for anything grilled — think lamb chops, grilled chicken thighs, or a simple piece of fish. It’s also great alongside a Greek-style frittata or a big bowl of Greek butter beans for a fully vegetarian spread. In summer, I’ll often just serve it with a pile of crusty bread and call it lunch. If you’re taking it somewhere (a BBQ, a picnic, a potluck), it travels incredibly well and only gets better after sitting for a while.

    💬 If you’ve tried this green bean and potato salad or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

    Want to Save This Recipe?

    Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

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    This Greek-inspired green bean and potato salad is tossed in a warm lemon garlic vinaigrette — bright, herby, and completely mayo-free. A reliable side that holds up beautifully for meal prep or serving a crowd. Find step-by-step photos and more recipe tips above.

    • Bring a large pot of salted water to a boil. Add the halved baby potatoes and cook for 12–15 minutes, until fork-tender. Don’t overcook — you want them to hold their shape. Drain and set aside to cool slightly (still warm is perfect).

    • Using the same pot of water, blanch the trimmed green beans for 2–3 minutes until just tender and bright green. Drain immediately and rinse under cold water to stop the cooking.

    • Heat the olive oil in a small saucepan over medium heat. Add the minced garlic and cook for 30–60 seconds until fragrant. Don’t let it brown.

    • Remove from heat and stir in the lemon juice, lemon zest, red wine vinegar, Dijon mustard, salt, and pepper.

    • Place the still-warm potatoes and cooled green beans in a large bowl. Pour most of the dressing over and toss gently to coat, letting the potatoes absorb the dressing.

    • Add the cherry tomatoes, red onion, olives, and fresh herbs. Toss again, drizzling over any remaining dressing.

    • Top with crumbled feta and extra fresh herbs. Serve warm or at room temperature.

    Important Ingredient Tips: Waxy baby potatoes (like Kipfler or Dutch cream varieties) hold their shape much better than floury potatoes. Don’t use Sebago or Russet here — they’ll fall apart. For the dressing, use a good-quality extra virgin olive oil since it’s front and center.
    Key Recipe Tips: Dress the potatoes while they’re still warm so they soak up as much flavor as possible. Rinse the green beans under cold water immediately after blanching to keep them vibrant and prevent overcooking. Keep a close eye on the garlic in the pan — it should be fragrant, not golden.
    Storage Tips: Store in an airtight container in the fridge for up to 3–4 days. The flavors improve as it sits. Before serving from the fridge, give it a toss and a fresh squeeze of lemon if needed.
    Make-Ahead Tips: Potatoes and green beans can be cooked up to a day ahead and stored separately in the fridge. Make the dressing in advance and keep it at room temperature (or warm briefly before using). Assemble and dress when ready to serve.
    FAQs:
    Can I make this salad ahead of time? Yes, this is a great make-ahead salad. It actually tastes better after a few hours as the potatoes absorb more of the dressing. Just hold back the feta and add it when serving.
    What can I add to make it more filling? Chickpeas or white beans tossed through turn this into a more substantial meal. You could also add a boiled egg or two, or serve alongside grilled chicken or fish.
    Is this a traditional Greek recipe? It’s Greek-inspired rather than strictly traditional — it borrows the classic flavor profile of lemon, garlic, oregano, olives, and feta, but in salad form.
    Can I use frozen green beans? Fresh is best for texture and color, but frozen green beans will work in a pinch. Thaw and pat dry before adding to the salad.

    Calories: 248kcal | Carbohydrates: 27g | Protein: 6g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Cholesterol: 13mg | Sodium: 555mg | Potassium: 686mg | Fiber: 5g | Sugar: 3g | Vitamin A: 847IU | Vitamin C: 42mg | Calcium: 120mg | Iron: 2mg

    Keywords: Greek potato salad, Mediterranean potato salad, potato green bean salad, green bean potato salad, green bean salad

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  • Perfect Black Bean Soup Recipe

    Perfect Black Bean Soup Recipe

    This black bean soup recipe has quickly become a family favorite! It’s easy, incredibly flavorful, and vegetarian when you use veggie broth.

    Homemade black bean soup

    My family loves this easy black bean soup recipe so much. We make it often! I love how quickly it comes together and that it’s designed for canned or previously cooked black beans (hello, quick dinner!).

    You can make this soup as spicy as you like. I add canned chipotles in adobo, which adds some spice, but you can add even more for a spicy black bean soup. For more bean soups, try our white bean soup, easy vegetarian chili with quinoa and black beans, or this hearty split pea soup.

    Key Ingredients

    • Black Beans: You can use canned black beans or home-cooked black beans (here’s how to cook dried black beans).
    • Aromatics: I love making this soup hearty, so I combine onion, carrot, and garlic for the base. Then, I add more flavor with a bay leaf, cilantro, vinegar, oregano, and cumin. This soup is so flavorful!!
    • Chipotle Chiles in Adobo: Whenever I see them in the store, I add a can of chipotles in adobo sauce to my cart. Chipotles are dried, smoked jalapeños that taste smoky and quite spicy. Adobo sauce is a spicy, red sauce that packs a major punch of flavor. For this soup, I add one pepper, which I mince, along with a little sauce. This amount adds enough spice to the soup so that you notice it. For an extra spicy black bean soup, add more. You will have some leftover, which you can save for another recipe (it freezes well). I also use chipotles in adobo sauce to make my chipotle bean chili.
    • Tomatoes: Canned diced tomatoes are perfect for this soup, but chopped fresh tomatoes are great, too. If you go the canned route, look for fire-roasted tomatoes for extra flavor.
    • Broth: I use veggie broth, but chicken broth or chicken stock are fine. Use what you love!

    Find the full recipe with measurements below.

    Pot of homemade black bean soup

    How to Make the Best Black Bean Soup

    Tip 1: Use one pot. Making black bean soup is simple (it all happens in one pot)! To make it, you’ll cook onions and carrots in olive oil until soft and sweet. Then stir in garlic, ground cumin, oregano, red wine vinegar, and chipotle chiles for more flavor. Pour in your broth, tomatoes, and a bay leaf. Then, stir in the black beans and simmer until the veggies are tender, about 20 minutes.

    Tip 2: Season with salt and acid. Before serving, I like to taste the soup and season it with salt and a little extra acid from vinegar or lime juice. I love lime juice for this (it really makes the flavors of the soup pop).

    Tip 3: Creamy or brothy. We often enjoy this as a brothy soup (like in our photos), but you can also turn this into a creamy black bean soup by blending. For a thickened soup that’s somewhere in between, blend a portion and add it back (like I do for this white chicken chili).

    Serving Suggestions

    I usually add a few slices of avocado to the top of this soup, but there are many options. Try our favorite guacamole, crushed tortilla chips, or a spoonful of sour cream. I also love extra lime juice and cilantro!

    Beyond that, you can add something to the side. Consider a batch of homemade corn tortillas (they are so good) or a side of this avocado salad.

    Black Bean Soup

    Perfect Black Bean Soup

    • PREP
    • COOK
    • TOTAL

    My family loves this easy black bean soup. Use your favorite stock or broth to make it. I love veggie broth, which keeps it vegetarian, but chicken stock works well, too. Serve this brothy or blend a portion or all of the soup to make it super creamy.

    Makes 4 to 6 servings

    Watch Us Make the Recipe

    You Will Need

    4 (15oz) cans black beans, drained and rinsed or use 6 cups cooked black beans

    1 to 3 canned chipotles in adobo, finely chopped, plus 1 tablespoon adobo sauce

    2 tablespoons olive oil

    1 cup diced onion, 1/2 large onion

    3/4 cup diced carrots, 1 large carrot

    1 tablespoon minced garlic, 3 to 4 cloves

    1 teaspoon ground cumin

    1/2 teaspoon dried oregano

    1 tablespoon red wine vinegar or lime juice

    1 (15oz) can diced tomatoes, try fire roasted tomatoes

    4 cups (946ml) vegetable broth, see our homemade veggie broth

    1 bay leaf

    1/2 cup cilantro leaves, roughly chopped

    For serving: Avocado, lime wedges, cilantro, sour cream, cheese

    Directions

      1Open the can of chipotles and adobo sauce, remove a pepper (or more for spicier soup), and mince finely.

      2Heat the olive oil in a large Dutch oven or deep pot over medium heat. Add the onions and carrots. Cook, stirring often, until they have softened slightly and smell sweet, about 5 minutes.

      3Stir in the garlic, cumin, and oregano, and cook for 30 seconds.

      4Add the vinegar or lime juice, minced chipotles and adobo sauce, can of tomatoes, broth, black beans, and bay leaf.

      5Bring to a simmer, taste, and then season with salt and pepper.

      6Simmer the soup until the carrots are tender, and the broth reduces slightly, about 20 minutes.

      7Stir in the cilantro and the juice from half a lime (or substitute the lime with an additional tablespoon of vinegar).

      8For a brothy soup (like in our photos and video), serve the soup straight away.

      9For a thicker, more velvety soup, transfer 1/4 of the soup to a blender and blend until smooth. Pour the blended portion back into the soup and serve.

    Adam and Joanne’s Tips

    • Chipotles in adobo: We use 1 whole pepper and 1 tablespoon of the adobo sauce in the can, adding moderate heat to the soup. For a spicier soup, add more, but be careful. The peppers do pack a punch. Find canned chipotles in adobo sauce in most grocery stores, usually near hot sauce or enchilada sauces. Substitute your favorite smoky hot sauce.
    • The nutrition facts provided below are estimates.

    Nutrition Per Serving
    Serving Size
    1 cup
    /
    Calories
    169
    /
    Total Fat
    2.9g
    /
    Saturated Fat
    0.5g
    /
    Cholesterol
    0mg
    /
    Sodium
    387.2mg
    /
    Carbohydrate
    27.4g
    /
    Dietary Fiber
    10.6g
    /
    Total Sugars
    2.4g
    /
    Protein
    9g


    AUTHOR:

    Joanne Gallagher

    Adam and Joanne of Inspired Taste

    We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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  • Fresh Green Bean Salad Recipe

    Fresh Green Bean Salad Recipe

    This green bean salad recipe is one of my favorites. It combines fresh green beans, a simple shallot dressing, and crispy fried shallots!

    Cold green bean salad

    When fresh green beans are in season, I jump to make this simple salad! I serve it cold, which means the beans are nice and crisp. You’ll love the shallot vinaigrette, and those crispy shallots are so delicious.

    This salad is a nod to green bean casserole. You can use store-bought fried shallots, fried onions, or make your own like me. Here’s my 15-minute fried shallots recipe.

    Key Ingredients

    • Green Beans: Fresh green beans are in season from summer through early fall. I look for crispy, firm beans without any bruised spots. To prepare my green beans for this salad, I trim the ends. I leave them whole, but if you prefer them cut into smaller pieces, feel free!
    • Shallot Vinaigrette: Everyone needs a good shallot dressing recipe in their back pocket, and this is mine. I whisk finely minced shallots with mustard, red wine vinegar, olive oil, salt, and pepper. It’s easy and so delicious!
    • Fried Shallots: I love salads with different textures, and this cold green bean salad totally hits that mark. You can find fried onions or shallots in the store, but they are simple to make yourself. They last a while, and you can use them in other dishes throughout the week. Here’s my tutorial for how to make fried shallots.

    Find the full recipe with measurements below.

    How to Make the Best Green Bean Salad

    Tip 1: Blanch your green beans. For the best salad, blanch your green beans. To do this, add them to a large pot with boiling salted water and cook for a few minutes. You want them to turn bright green. I always try one before draining and look for it to be tender, with a little crunch left.

    Tip 2: Use ice to stop cooking. When ready, plunge them into icy water to stop the cooking. Then toss them with the simple shallot dressing and top with crispy fried shallots. The combo of green beans and crispy fried shallots is a classic one.

    Tip 3: Making fried shallots. It’s easy! To fry shallots, add them to oil in a skillet and cook slowly, stirring occasionally, until light brown and crispy, about 10 minutes. Let them drain on paper towels, then toss them onto your salad. If you have some leftover, add them to other dishes like mashed potatoes, sautéed green beans, and soups.

    Making crispy fried shallots for green bean salad

    Tip 4: Make it your own. This recipe is incredibly versatile. Here are a few of my favorite variations:

    • Add cheese like crumbled feta, shaved parmesan, or creamy goat cheese.
    • Toss in some cooked and sliced potatoes, like this potato and green bean salad.
    • Toss in a few handfuls of greens like arugula, spinach, or baby kale.
    • Serve the salad alongside seared tuna or your favorite tuna salad, hard-boiled egg, and some olives for a French Nicoise-inspired salad.
    • Add extra protein with juicy chicken breast, poached salmon, crumbled cooked bacon, or poached shrimp.
    Green Bean Salad

    Fresh Green Bean Salad

    • PREP
    • COOK
    • TOTAL

    This incredible cold green bean salad recipe has been a family favorite for years. It’s one of the best ways to enjoy fresh green beans. We toss the beans with a simple shallot vinaigrette and finish with crispy fried shallots (optional). You can buy fried shallots or make them. Here’s our crispy fried shallots recipe.

    Makes 6 servings

    You Will Need

    1 pound (450g) green beans or small haricots verts

    1 tablespoon minced shallots

    1 tablespoon Dijon mustard

    2 tablespoons red-wine vinegar, white wine vinegar or champagne vinegar

    1/4 cup (60ml) olive oil

    Salt and freshly ground pepper

    Crispy fried shallots, optional, our recipe for fried shallots

    Directions

      1Trim ends from green beans and leave them whole. Prepare a bowl filled with cold water and ice.

      2Bring a large pot of salted water to a boil, then add the green beans. Cook until bright green but still crisp. I check for doneness after 2 minutes, then add additional time as needed. Depending on how thin the beans are, they will need 2 to 4 minutes.

      3Drain the beans and toss them into the ice water.

      4Whisk the minced shallots, mustard, vinegar, olive oil, a pinch of salt, and pepper in the bottom of a salad bowl. Taste, then adjust with more salt and pepper if needed.

      5Toss in the green beans, then serve with crispy shallots sprinkled on top (optional).

    Adam and Joanne’s Tips

    • Frozen green beans: Fresh beans are crisper, but you can substitute them for frozen ones. Add the frozen beans to the salted boiling water and cook until heated through and tender. Transfer to the ice bath and then use in the salad as directed above.
    • Storing: The salad will last up to a day in the fridge, after that, it will still taste delicious, but the beans will lose some of their bright green color.
    • Instead of crispy shallots, try frying up some minced or sliced garlic for a green bean salad with crispy garlic.
    • The nutrition facts provided below are estimates.

    Nutrition Per Serving
    Serving Size
    1/6 of the dish
    /
    Calories
    127
    /
    Total Fat
    10g
    /
    Saturated Fat
    1.4g
    /
    Cholesterol
    0mg
    /
    Sodium
    105.2mg
    /
    Carbohydrate
    9.6g
    /
    Dietary Fiber
    3.5g
    /
    Total Sugars
    4.4g
    /
    Protein
    2.6g


    AUTHOR:

    Joanne Gallagher

    Adam and Joanne of Inspired Taste

    We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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  • Rosemary White Bean Soup Recipe

    Rosemary White Bean Soup Recipe

    author byline

    I’m always happy when I’ve made this creamy white bean soup with rosemary and garlic. Thanks to canned white beans, it is super simple, quick, and tastes incredible!

    Rosemary White Bean Soup

    I love how easy this white bean soup recipe is to make. You go from cans to a creamy luxurious soup in minutes. It is incredible served with toasted bread for dipping (I especially love it with focaccia bread!).

    We love white beans! They are readily available, hearty, creamy, and healthy! This is a blended soup, but for a rustic version, see our white bean soup with kale. I also love white beans in salads, and I especially love this white bean salad with prosciutto!

    Key Ingredients

    • White Beans: I use canned cannellini beans for this soup, but you can use whatever white beans you have available (Great Northern and Navy beans being good examples). If you want to cook your beans from scratch, I recommend looking at our chickpeas recipe for guidance.
    • Onion and Garlic: Since this recipe is intended to be quick and easy, we keep the base veggies simple. I saute onion and garlic in olive oil before adding red pepper flakes (for heat and optional), the beans, and broth.
    • Rosemary: I love the combination of olive oil, white beans, and rosemary. I love fresh rosemary, but dried is fine if you don’t have any! I have included tips in the recipe for dried rosemary.
    • Broth: You can use your favorite store-bought broth (veggie or chicken) or make your own. I love this homemade veggie broth and this easy chicken broth.
    • Cream (optional): The blended beans already make our soup super creamy, but a small splash of cream doesn’t hurt! If you are dairy-free, add your favorite unsweetened nondairy milk.
    Rosemary White Bean Soup

    Rosemary White Bean Soup

    • PREP
    • COOK
    • TOTAL

    This is such an easy soup made with white beans, broth, and rosemary that’s full of healthy ingredients and packs in a good amount of protein! I love fresh rosemary in this white bean soup, but I have provided instructions on substituting it for dried in the recipe below.

    4 Servings

    You Will Need

    2 tablespoons olive oil

    1 medium onion, chopped, about 2/3 cup

    2 garlic cloves, minced

    1 pinch crushed red pepper flakes

    1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary

    2 (15oz) cans cannellini beans, drained and rinsed, or 3 cups cooked white beans

    4 cups (946ml) vegetable broth or chicken broth

    Salt and fresh ground black pepper

    2 to 4 tablespoons cream or unsweetened nondairy milk

    Baguette, sliced and toasted for serving

    Directions

      1Heat the olive oil in a large soup pot over medium heat. Add the onions and cook until softened, about 8 minutes.

      2Stir in the garlic, red pepper flakes, and rosemary, then cook for 1 minute.

      3Add the beans, broth, 1/2 teaspoon of salt, and a 1/4 teaspoon of black pepper.

      4Bring to a boil. Reduce the heat to medium-low and cook at a low simmer, uncovered, for about 10 minutes.

      5Remove the pot from the heat and blend until smooth using an immersion blender (or a regular blender).

      6Taste the soup and adjust with more salt and/or pepper. To make it creamier, stir in a little cream or nondairy milk.

    Adam and Joanne’s Tips

    • Storing: Transfer the soup to an airtight container and store it in the refrigerator for 3 to 4 days, or freeze for up to 3 months. If I plan to freeze, I leave the cream/nondairy milk out and add it when I reheat another day.
    • A note about blending: You can use an immersion or regular blender. If you use a regular blender, it is best to blend in batches and not fill the blender as much as usual since the soup is so hot. We like to remove the lid’s center insert and cover it with a kitchen towel while blending — this helps some of the steam release and prevents the lid from popping off (which can be a big, hot mess).
    • The nutrition facts provided below are estimates. We included 2 tablespoons of cream in the calculations.

    Nutrition Per Serving
    Serving Size
    1/4 of the recipe
    /
    Calories
    326
    /
    Total Fat
    9.2g
    /
    Saturated Fat
    2.1g
    /
    Cholesterol
    4.2mg
    /
    Sodium
    855.3mg
    /
    Carbohydrate
    56.3g
    /
    Dietary Fiber
    13.4g
    /
    Total Sugars
    4g
    /
    Protein
    19.7g


    AUTHOR:

    Joanne Gallagher

    Adam and Joanne of Inspired Taste

    We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

    Previous Post: Easy Homemade Pasta
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  • Easy Quinoa Black Bean Salad Recipe

    Easy Quinoa Black Bean Salad Recipe

    Our quinoa black bean salad is hearty and delicious, thanks to its colorful veggies and bright and zesty dressing. It’s naturally vegan, super simple, and lasts for days in the fridge!

    Black Bean Quinoa Salad

    I’m always so happy when this easy quinoa black bean salad is in our fridge. It’s hearty, packed with plant protein (7g per cup), and tastes amazing. I love it served all by itself or with a bit more protein (my favorites are this easy baked tofu or these roasted shrimp).

    If you are looking for more ways to combine quinoa and beans, try this vegetarian chili or this superfood quinoa salad (it’s packed with veggies, chickpeas, and dried fruit).

    Key Ingredients

    • Quinoa: I cook it from scratch (it takes 10 to 15 minutes). My number one tip for perfectly cooked quinoa is to rinse it thoroughly under cold water before cooking. This removes the natural coating of saponins, which can make the quinoa taste bitter. For more tips, see how to cook quinoa.
    • Black Beans: You can use canned or home-cooked beans in this recipe. If you want to cook them from scratch, here’s our tried-and-true black beans recipe.
    • Veggies: I love the vibrant colors and textures that fresh vegetables bring to this salad. My go-to combination includes juicy tomatoes, crisp red onion, colorful bell peppers, sweet cherry tomatoes, crunchy red cabbage, and corn (when it’s in season). I also like to add a can of diced green chiles for an extra kick, which gives the salad a delicious Southwestern flair. Hatch green chiles are my personal favorite.
    • Dressing: The dressing I use for this black bean and quinoa salad is one of my favorites, especially for grain and bean salads. It starts with a simple apple cider vinegar and freshly squeezed lime juice. You can use either, but combining both creates the most well-rounded and balanced flavor profile. Next, I add some warmth and depth with cumin and chili powder (I highly recommend using a homemade chili powder if you have it). To finish it off, I whisk in a generous amount of olive oil and season to taste with salt and pepper.

    How to Make Quinoa Black Bean Salad

    This quinoa and bean salad is super simple to put together. I make my dressing in the bottom of a big bowl and then toss in the rest of the salad ingredients (quinoa, beans, and veggies).

    Black Bean and Quinoa Salad Ingredients

    This salad is perfect eaten right after making it, or you can store it in the fridge for up to 5 days! Because of this, it’s an ideal make-ahead dish. I love keeping it in the fridge for an easy lunch or dinner throughout the week.

    Thanks to 7 grams of protein and over 5 grams of fiber, it has plenty of sticking power. You can add some extra protein with crumbled feta cheese, grilled chicken, juicy pork chops, pan-fried halloumi cheese, baked tofu, or even a few of these easy chicken nuggets (trust me!).

    Easy Quinoa Black Bean Salad

    Easy Quinoa Black Bean Salad

    • PREP
    • COOK
    • TOTAL

    Our quinoa black bean salad is hearty and delicious, thanks to its colorful veggies and bright and zesty dressing. Serve it alone or with a bit of extra protein on top. I love baked tofu or roasted shrimp!

    Makes 8 cups

    You Will Need

    For Salad

    1 cup (190g) uncooked quinoa, rinsed (about 3 cups cooked)

    2 cups water or broth, see our chicken broth or veggie broth

    1 (15oz) can black beans, drained and rinsed, or 1 ½ cups cooked black beans

    1/2 cup finely chopped red onion (half small onion)

    1 red bell pepper, finely chopped

    1 cup (150g) cherry tomatoes, halved

    1 cup (100g) finely chopped red cabbage

    2 medium ears corn, kernels cut off the cobs, 1 cup

    1 (4oz) can Hatch green chili peppers, chopped

    Optional: chopped avocado, crumbled feta, or queso fresco


    For Dressing

    3 tablespoons (44ml) apple cider vinegar

    2 tablespoons (30ml) fresh lime juice

    1/2 teaspoon ancho chili powder

    1/2 teaspoon ground cumin

    1/3 cup (78g) extra virgin olive oil

    Salt and fresh ground black pepper

    Directions

      1Combine the rinsed quinoa, water, and 1/4 teaspoon sea salt in a medium saucepan over medium-high heat. Bring to a boil, then reduce to a low simmer and cook uncovered until the quinoa absorbs the liquid for 10 to 15 minutes.

      2Move the saucepan off of the heat and cover for 5 minutes. This extra time allows the quinoa to steam and “fluff up.”

      3Uncover, and then fluff the quinoa with a fork.

      4In a large bowl, whisk the apple cider vinegar, lime juice, 1/2 teaspoon of sea salt, chili powder, cumin, and a pinch of black pepper together. Slowly add the olive oil, whisking until blended.

      5Add the quinoa, black beans, red onion, bell peppers, tomatoes, cabbage, corn, and chili peppers. Toss to combine, and then season to taste with additional salt and pepper as needed.

      6Store in an airtight container in the refrigerator for 3 to 4 days. If the salad seems a little dry after a day or two, add an extra squeeze of lime juice and a slight drizzle of olive oil.

    Adam and Joanne’s Tips

    • Storing: This quinoa black bean salad lasts in an airtight container in the fridge for up to 5 days. Over time, the color from the red cabbage seeps out into the salad (it looks quite pretty).
    • Canned green chili peppers: These are often sold next to salsas in most grocery stores. There are a variety of brands, including Ortega, Old El Paso, and Hatch. When we can find it, we love the Hatch brand.
    • The nutrition facts provided below are estimates.

    Nutrition Per Serving
    Serving Size
    1 cup
    /
    Calories
    235
    /
    Total Fat
    11.5g
    /
    Saturated Fat
    1.7g
    /
    Cholesterol
    0mg
    /
    Sodium
    234.3mg
    /
    Carbohydrate
    28.3g
    /
    Dietary Fiber
    5.6g
    /
    Total Sugars
    3g
    /
    Protein
    7.1g


    AUTHOR:

    Joanne Gallagher

    Adam and Joanne of Inspired Taste

    We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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  • Mushroom and Bean Stew

    Mushroom and Bean Stew

    This delicious Mushroom and Bean Stew has mushrooms, Cannellini beans, and tomatoes flavored with onions, garlic, and herbs. The stew makes a great meatless meal that’s also gluten-free; serve over rice or cauliflower rice if you like.

    PIN Mushroom and Bean Stew to try it later!

    Mushroom Stew with Beans and Tomatoes finished stew in serving dishes

    This delightful Mushroom and Bean Stew was delicious, easy to make, and if you left off the Parmesan this recipe could easily be vegan. Whether you’re a strict vegetarian or someone who likes to eat meatless meals part of the time, I promise this is a delicious option for a plant-based meal!

    You can eat the tasty mushroom stew with beans and tomatoes over brown rice like I did, or serve over cauliflower rice if you’d like a few less carbs. And don’t skip the ground fennel, which was one of the flavors that I thought really made this interesting.

    What ingredients do you need for this recipe?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

    • Olive Oil (affiliate link)
    • onions
    • Minced Garlic (affiliate link)
    • Dried Thyme (affiliate link)
    • ground fennel (affiliate link) seed
    • Dried Sage (affiliate link)
    • Cremini mushrooms
    • canned vegetable broth (affiliate link)
    • canned Cannellini beans
    • canned petite dice tomatoes
    • fresh parsley
    • salt and fresh ground black pepper to taste
    • freshly grated Parmesan Cheese or Vegetarian Parmesan (optional, but good)

    What mushrooms are good for Mushroom and Bean Stew?

    I’m a fan of brown Cremini Mushrooms and that’s what I used for this stew. But any mushrooms you prefer will be fine.

    What beans did we use for the Mushroom and Bean Stew?

    We used Cannellini Beans for this recipe, which are white kidney beans. Those are creamy and good, but you can use any type of white bean you prefer.

    How high in carbs is this stew with beans and mushrooms?

    This stew with white beans has 29 net carbs per serving, with 13 grams of protein. Of course the canned beans are the highest carb ingredient in this mushroom stew. If you want a version that’s lower in carbs, you can replace those with a low-carb vegetable like zucchini or cauliflower.

    Mushroom Stew process shots collageMushroom Stew process shots collage

    How to Make Mushroom Stew:

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. Saute onions, garlic, and herbs until the onions are soft and starting to brown.
    2. While onions cook, wash and trim mushrooms, then cut into quarters (or sixths if the mushrooms are large.)
    3. Add mushrooms and vegetable broth to the pan with onions, cover and simmer 5-6 minutes.
    4. After mushrooms have cooked 5-6 minutes, add drained beans, tomatoes and juice, and 1/2 cup chopped parsley.
    5. Cover again and simmer 10 minutes more.
    6. Season to taste with salt and fresh ground black pepper.
    7. Serve hot, over brown rice or cauliflower rice.
    8. Mushroom and Bean Stew is great topped with freshly-grated Parmesan Cheese or Vegetarian Parmesan, but if you skip the cheese the recipe will be Vegan and dairy-free.

    Mushroom Stew in two Bowls with spoons and Parmesan CheeseMushroom Stew in two Bowls with spoons and Parmesan Cheese

    More Meatless Main Dishes:

    Weekend Food Prep:

    This recipe for Mushroom and Bean Stew has been added to a category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!

    Ingredients

    • 1 1/2 T olive oil
    • 2 medium onions, chopped
    • 2 tsp. minced garlic
    • 1 tsp. dried thyme
    • 1 tsp. ground fennel seed
    • pinch dried sage
    • 1 lb. Cremini mushrooms, washed, trimmed, and cut in quarters (or sixths if the mushrooms are large.)
    • 1/4 cup vegetable broth (see notes)
    • one 15 oz. can Cannellini beans, rinsed
    • one 14.5 oz. can petite diced tomatoes
    • 1/2 cup finely chopped fresh parsley (see notes)
    • salt and fresh ground black pepper to taste
    • freshly grated Parmesan cheese or Vegetarian Parmesan for serving (optional, but good)

    Instructions

    1. Heat olive oil in a large heavy frying pan big enough to hold all the ingredients.
    2. Add onion, garlic, thyme, fennel (affiliate link), and sage and cook, stirring a few times, until the onions are softened and starting to brown. This will take about 8 minutes.
    3. While onions cook wash mushrooms, trim off woody stems, and cut mushrooms into quarters or sixths.
    4. When onions are slightly browned, add mushrooms and 1/4 cup vegetable stock, and let simmer covered for 5-6 minutes, until mushrooms have shrunk somewhat and released their juice. (See note about reducing the vegetable broth for best flavor.)
    5. While mushrooms cook. drain the beans into a colander placed in the sink and rinse with cold water until no more foam appears.
    6. After mushrooms have cooked 5-6 minutes, add drained beans, tomatoes and juice from the can, and 1/2 cup chopped parsley to the pan.
    7. Cover again and simmer 10 minutes more.
    8. After 10 minutes the stew should be slightly thickened and flavors should be well-blended.
    9. Season to taste with salt and fresh ground black pepper.
    10. Serve Mushroom and Bean Stew hot, over brown rice or cauliflower rice, or just in a bowl as a meatless stew.

    Notes

    I think canned vegetable broth is sometimes rather flavorless, so I’d start with 1/2 cup and reduce it by simmering before adding to the recipe for more concentrated flavor. I used flat Italian parsley, but either kind will work.This is great topped with freshly-grated parmesan cheese.

    I didn’t have any left to freeze, but I’m sure this freezes well if you can manage to have leftovers.

    Recipe adapted slightly from Moosewood Restaurant Simple Suppers.

    Nutrition Information

    Yield

    4

    Serving Size

    1

    Amount Per Serving

    Calories 244Total Fat 6gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 5gCholesterol 1mgSodium 711mgCarbohydrates 38gFiber 9gSugar 7gProtein 13g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Square image for Mushroom Stew shown in two bowls with forks and Parmesan.Square image for Mushroom Stew shown in two bowls with forks and Parmesan.

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    Served in a bowl (without rice) this Mushroom and Bean Stew would make a great meatless main dish for any phase of the original South Beach Diet. With brown rice or whole wheat noodles it would be approved for phase 2 or 3 of South Beach. You can eat this over cauliflower rice if you want fewer carbs, but it still has carbs from the beans and the tomatoes and isn’t suitable for low-carb diet plans.

    Find More Recipes Like This One:
    Use Stew Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for this Recipe:
    This recipe for Mushroom and Bean Stew was first posted in 2011. It was last updated with more information in 2025.

    Pinterest image of Mushroom and Bean Stew

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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  • Butter Bean Soup

    Butter Bean Soup

    We loved this tasty Butter Bean Soup that has lots of ham and cabbage plus onion and celery for amazing flavor! This soup can be made with dried or canned beans, or make it with Lima Beans if you can’t find butter beans. 

    PIN the recipe for Butter Bean Soup to try it later!

    Butter Bean Soup in bowl with blue spoon and orange napkin.Butter Bean Soup in bowl with blue spoon and orange napkin.

    If Butter Bean Soup is something you’re not sure about, I hope you’ll stay with me for a minute. I wasn’t that familiar with them when I made this soup using Florida Butter Beans, and I discovered that they’re creamy and delicious!

    If you can find them (or something similar) I highly recommend starting with dried butter beans that you’ve soaked overnight. That’s what I used when I first made this soup. But when I decided the soup desperately needed a photo update, I tried it with canned butter beans from the supermarket. And I was very happily surprised how good it was!

    I first made Butter Bean Soup when I had a bad cold that hung on for weeks and needed some comfort food. But it was just as delicious when I made it again recently on one of those cold winter days where nothing sounds better than soup! I hope you try the recipe!

    What ingredients do you need for this recipe?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    What type of beans did I use for Butter Bean Soup?

    I made this soup the first time with dried Florida Butter Beans, (a type of heirloom baby lima bean) that I bought in San Francisco from Rancho Gordo Beans. I used canned butter beans when I updated the photos, and both those were delicious in this soup.

    Are Butter Beans the same as Lima Beans?

    According to many sources, butter beans and lime beans are the same type of legume. However, there is a difference. The name lima beans refers to the small green variety of these beans, that originated in Lima, Peru. The larger white and slightly creamier beans are often called butter beans, especially in the Southern part of the U.S.

    Can you use a different type of bean?

    If you’re still not sure about butter beans or lima beans, try the soup with a different type of white bean! I think Cannellini beans or pinto beans would both be a good choice.

    How high in carbs is the Butter Bean Soup?

    A soup recipe that starts with a pound of dried beans is not going to be low in carbs of course. This soup recipe as written has 29 net carbs and 21 grams of protein.

    How to make this soup recipe lower in carbs:

    If you want a version of Butter Bean Soup that’s lower in carbs, use fewer beans with more ham and cabbage.

    Butter Bean (or Lima Bean) Soup with Ham and Cabbage found on KalynsKitchen.comButter Bean (or Lima Bean) Soup with Ham and Cabbage found on KalynsKitchen.com

    How to Make Butter Bean Soup:

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. If you’re lucky enough to have dried Florida Butter Beans or another type of dried butter beans or large white beans, soak them at least 8 hours, then drain the beans.
    2. If you’re using canned butter beans, drain them into a colander and rinse well with cold water, until no more foam appears.
    3. Heat the oil in a heavy soup pot and saute the onion and celery a few minutes; then add the Dried Thyme (affiliate link) and cook a couple of minutes more.
    4. Add the beans and 2 quarts water (for dried beans ) or 6 cups water (for canned beans.) 
    5. For dried beans, simmer on low until the beans are tender, probably at least an hour or more. 
    6. For canned beans, simmer about 20 minutes. (Add more water as needed while the beans are cooking.)
    7. While the beans cook, finely chop the cabbage.
    8. I used this boneless ham steak from Costco for the ham. Cut up enough ham to make about 2 cups of diced ham.
    9. Depending on how flavorful your ham is, you may want to add ham bouillon to the soup. Goya Ham Flavored Concentrate (affiliate link) is my favorite, but there are other good brands.
    10. When the dried beans are nearly soft, add ham and cabbage and cook about 30 minutes more at a low simmer (or maybe a little longer for dried beans).
    11. Cook until the beans are quite soft and the cabbage is completely soft and almost dissolving into the soup.
    12. And the last photo shows how my Butter Bean Soup looked after it had simmered long enough and was ready to eat.
    13. Serve hot and enjoy!

    Make it a Meal:

    The Butter Bean Soup would be great with one of these low-carb breads to dip into the soup, and they won’t add many carbs:

    Square image for Butter Bean Soup in white bowl on white plate with orange napkin.Square image for Butter Bean Soup in white bowl on white plate with orange napkin.

    Another way to cook Butter Beans:

    If you like Butter Beans and want another way to use them, I love them in this Salad with tomatoes, olives, Feta, and basil!

    Weekend Food Prep:

    This Butter Bean Soup recipe has been added to a new category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

    Ingredients

    • 1 lb. dried butter beans (see notes for canned beans)
    • 1 T olive oil
    • 1 medium yellow onion, chopped small
    • 1 cup chopped celery
    • 1 tsp. dried thyme (or less, to taste)
    • 2 quarts water
    • Goya Ham Bouillon, to taste (optional, but recommended)
    • 2 cups finely chopped green cabbage
    • 2 cups finely diced ham (see notes)
    • fresh ground black pepper to taste

    Instructions

    1. Soak dried beans for about 8 hours, then pour into colander, rinse, and let drain. (I think the best way to cook beans is to soak them all day while you’re at work, then cook at night.)
    2. For canned beans, drain them into a colander placed in the sink and rinse well with cold water (until you don’t see any more foam.)
    3. In heavy soup pot, heat olive oil, saute onion and celery 3-4 minutes, until starting to soften, then add thyme and saute 1-2 minutes more. Add beans and 2 quarts water (for dried beans) or 6 cups water (for canned beans).
    4. Cook dried beans at a low simmer until they are starting to soften, adding a little more water occasionally if needed. (This could take an hour or more, depending on how fresh the beans are.)
    5. Cook canned beans about 20 minutes at a low simmer.
    6. When beans feel like they are about 3/4 soft (when you bite down on one) add ham flavor base (affiliate link) if using, finely chopped cabbage, and finely diced ham.
    7. Cook about 30 minutes more (or maybe a little longer for canned beans), until beans are very soft, soup broth is very flavorful, and most of the cabbage has disintegrated into the soup.
    8. Season to taste with fresh ground black pepper and serve the soup hot.

    Notes

    Use Rancho Gordo Florida Butter Beans, other dried butter beans, or baby lima beans to make this soup. Or use three or four 15-oz. cans of butter beans if you can’t find dried beans.

    If you have a ham bone or some pieces of rind, by all means use them and remove when you serve the soup.

    This recipe was created by Kalyn when she had Rancho Gordo Florida Butter Beans.

    Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving

    Calories 272Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 3gCholesterol 21mgSodium 485mgCarbohydrates 41gFiber 12gSugar 7gProtein 21g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    Butter Bean Soup will be too high in carbs for a low-carb diet plan, but you can make a version that’s lower in carbs by using fewer beans and more ham and cabbage. Dried beans are approved for all phases of the original South Beach Diet, but the serving size is limited for phase one. Since this soup has other things besides beans, you could eat a small bowl for phase one or a larger bowl for phase two or three.

    Find More Recipes Like This One:
    Use Soup Recipes to find more tasty soups like this one! Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for this Recipe:
    The Butter Bean Soup recipe was first posted in 2007, after I had gotten the beans at Rancho Gordo Beans in the Ferry Building. The recipe was updated with better photos in 2014 and last updated with more information in 2026.

    Pinterest image of Butter Bean Soup

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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  • Anasazi Bean Soup (Slow Cooker or Stovetop)

    Anasazi Bean Soup (Slow Cooker or Stovetop)

    Anasazi Bean Soup is a fun soup I used to make with my fourth grade students as we learned about the ancient people who lived in Utah! And there are instructions for making this tasty soup with other beans, and it came be made in the slow cooker or on the stove.

    PIN Anasazi Bean Soup to try it later.

    Square image for CrockPot Anasazi Bean Soup shown in bowl on matching plate.

    Anasazi Bean Soup is made from delicious dried beans that are an interesting part of Utah history! When I taught fourth grade we learned about the earliest Utah people, and the word Anasazi means “ancient ones.” I used to cook these beans every year for the students when we had our Anasazi Feast at school.

    And I do love the delightful flavor of these ancient beans! In Salt Lake I can find Anasazi Beans at Whole Foods, or you can order them online. Unfortunately they lose much of the delightful speckled look when they’re cooked, but they still taste great.

    You can also make this tasty soup with pinto beans if you can’t locate the Anasazi beans. I like to make Anasazi Bean Soup in a slow cooker, but if you’re not a crockpot fan, I’ve got instructions for cooking them on top of the stove in the complete recipe below.

    What ingredients do you need?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

    What are Anasazi Beans?

    I learned about Anasazi Beans when I taught Utah history! The Anasazi people were early native Americans living in the four corners area as far back as 130 A.D. They often lived in the structures called cliff dwellings. Anasazi Beans were one of very few crops cultivated by these people, and the beans were first found in the ruins.

    What makes Anasazi Beans so good?

    Anasazi Beans are a slightly sweet bean that contains less of the gas-producing carbohydrates found in many types of dried beans!

    What size Slow Cooker did I use?

    I’d recommend at least a 5 Quart Slow Cooker (affiliate link) for this recipe, and a slightly bigger size wouldn’t hurt.

    Can you make Anasazi Bean Soup on the stove?

    Scroll down to the complete recipe below and you’ll find easy instructions for making this tasty soup on the stove.

    Crockpot (or Stovetop) Anasazi Bean and Cabbage Soup found on KalynsKitchen.comCrockpot (or Stovetop) Anasazi Bean and Cabbage Soup found on KalynsKitchen.com

    How to make Anasazi Bean Soup (Slow Cooker or Stovetop):

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. I first bought Anasazi Beans from Ranch Gordo but now I don’t find them on their website. Luckily you can buy Anasazi Beans at Amazon.com! (affiliate link)
    2. I soaked the beans overnight in cold water in the crockpot. I recommend soaking for this soup, so plan ahead. 
    3. In the morning, drain beans, discard the soaking water, and return beans to the crockpot with 8 cups of water.
    4. Chop one cup each of finely chopped onion, carrot, and celery, and add to the crockpot.
    5. Chop 2 cups ham into small cubes and add to the crockpot.
    6. I always buy a ham with a rind on it, and I add the rind to the soup for even more flavor.
    7. Add 2 cups of very finely chopped green cabbage to crockpot.
    8. Add dried parsley, garlic powder, onion powder, and bay leaves to crockpot and start to cook on high.
    9. Depending on the model of slow cooker you have and how hot it gets, you may want to reduce heat to low after 4-5 hours.
    10. After the soup has cooked for about 8 hours (or a bit less if your slow cooker gets hotter), I remove ham rinds and taste to see if I want to add ham flavor base. I love Goya Ham Flavor Concentrate (affiliate link), for a flavor-boost in soups with ham. (This is optional, some ham is so flavorful you won’t need it.)
    11. Soup is done when the beans are starting to break apart and the cabbage has almost completely dissolved into the soup.
    12. Cooking time will depend on how hot your slow cooker gets, but the soup in this photo was cooked nearly 10 hours on high.
    13. Serve hot, with a sprinkle of balsamic vinegar if desired.
    14. If you prefer making this soup on the stove, scroll down to the complete recipe below.

    Crockpot (or Stovetop) Anasazi Bean and Cabbage Soup found on KalynsKitchen.comCrockpot (or Stovetop) Anasazi Bean and Cabbage Soup found on KalynsKitchen.com

    Weekend Food Prep:

    This recipe for Anasazi Bean Soup has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

    Ingredients

    • 1 pound dried Anasazi Beans, soaked overnight in crockpot
    • 1 cup diced celery
    • 1 cup diced carrots
    • 1 cup diced onion
    • 2 cups very finely chopped cabbage
    • 2 cups ham, cut into small dice
    • ham rind if available (remove for the last few hours of cooking time)
    • 8 cups water (you can also use partly ham stock if you have it)
    • 2 T dried parsley
    • 1-2 T garlic powder
    • 2-3 tsp. onion powder
    • 2-3 bay leaves
    • fresh ground black pepper to taste
    • ham flavored concentrate or ham bouillon (optional but good)
    • balsamic vinegar for serving, optional

    Instructions

    1. Soak beans overnight in cold water in the crockpot.
    2. The next morning, drain beans, discard soaking water, and put beans back in the crockpot with 8 cups water (or a combination of water and ham stock if you have it.)
    3. Cut up celery, carrots, onions, cabbage, and ham.
    4. Put all ingredients in crock pot (including ham rind if you’re lucky enough to have some) with dried parsley, garlic powder, onion powder, and bay leaves, and start to cook on high. (It may look like there isn’t enough liquid, but in the crock pot foods give up liquid and you end up with more than you started with.)
    5. I cooked this soup on high for 10 hours or longer, until about half of the beans have disintegrated into the soup and the cabbage is mostly dissolved. My large crock pot is the original “slow-cooker” type, which may cook a bit less hot than some. If you have a newer model, you might want to cook on high 4-5 hours, then reduce to low.
    6. After about 8 hours, remove ham rind if using, then taste for seasoning and add ham bouillon or ham flavor concentrate if desired. (Use of this is optional, and will depend on how much flavor is in your ham. If you have really good ham you might not need it.)
    7. Cook until beans are starting to break apart and the cabbage has mostly dissolved into the soup.
    8. Serve Anasazi Bean Soup hot, with a drizzle of balsamic vinegar if desired.  This soup freezes well.

    Stovetop Instructions:

    1. You could cook this on the stove if you don’t have a crock pot or want it done sooner.
    2. For stovetop cooking, add all ingredients to heavy soup pot and simmer about 3 hours, or until beans are very well done and cabbage has disintegrated into the soup.
    3. I would increase the amount of water I started out with  by several cups for cooking it on the stove, since some of the liquid will evaporate.
    4. Check for seasoning after a few hours, and add more ham ham flavor base as desired.

    Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving

    Calories 195Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 43mgSodium 1006mgCarbohydrates 24gFiber 5gSugar 9gProtein 19g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Crockpot (or Stovetop) Anasazi Bean and Cabbage Soup found on KalynsKitchen.comCrockpot (or Stovetop) Anasazi Bean and Cabbage Soup found on KalynsKitchen.com

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    Dried beans are considered a “good carb” on the original South Beach Diet, but you’d have to leave out the carrots for this Crockpot Anasazi Bean Soup to be approved for phase one. Soup with Beans is high in carbs for a traditional low-carb diet. 

    Find More Recipes Like This One:
    Use Slow Cooker Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for this Recipe:
    This tasty soup made with Anasazi Beans was first posted in 2006, when I was still teaching and making Anasazi Bean Soup at school! In those days, a lot of kids would request their mom to make the soup at home. The recipe was last updated with more information in 2025.

    Pinterest image of Anasazi Bean Soup (Slow Cooker or Stovetop)

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



    Source link

  • Black Bean and Rice Soup

    Black Bean and Rice Soup

    Black Bean and Rice Soup can be made in the slow cooker or on the stove, and this tasty vegetarian soup has been a hit. The soup only has a small amount of rice, and the addition of lime and cilantro makes it extra tasty!

    PIN Black Bean and Rice Soup to try it later!

    Slow Cooker Black Bean and Rice Soup with Lime and Cilantro [KalynsKitchen.com]

    I first made this Black Bean and Rice Soup in the slow cooker, and this recipe was one of those intuitive ones that swirled around in my brain for a few days and then suddenly I found myself in the kitchen making it. This happened to me for years, but luckily when I started blogging I learned to write the recipes down!

    The soup was flavorful and delicious, with earthy beans, sour lime juice, and spicy cilantro all combined in a healthy soup without a drop of fat or gluten. I used chicken broth, but it could easily be vegetarian or vegan if you used vegetable stock.

    I’ve made this recipe so many times for parties when I wanted a vegetarian option and it’s always been a hit. And now there are also stovetop instructions if you prefer to make Black Bean and Rice Soup on the stove. I hope you will try it!

    What ingredients do you need for this recipe?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

    What if you’re not a cilantro fan?

    If you’re someone with the tastebuds that make cilantro not appealing, just use more thinly-sliced green onion in this soup instead of cilantro.

    Do you prefer to use dried beans instead of canned?

    If you prefer not to use canned beans, just cook dried black beans in the slow cooker or in the Instant Pot for this recipe. You can also follow package instructions and cook them on the stove. Two cans of beans is equal to 3.5 cups of cooked beans.

    How high in carbs is the Black Bean and Rice Soup?

    Soup with these ingredients can’t ever be extra low in carbs of course. But this tasty soup has only 21 net carbs per serving, with 10 grams of protein!

    Slow Cooker Black Bean and Rice Soup with Lime and Cilantro [KalynsKitchen.com]Slow Cooker Black Bean and Rice Soup with Lime and Cilantro [KalynsKitchen.com]

    How to Make Black Bean and Rice Soup:

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. In a 3.5 Quart Slow Cooker (affiliate link) or similar size, combine beans, tomatoes, chicken or vegetable stock, onions, garlic, cumin, oregano, Ancho chile powder, and Chipotle chile powder.
    2. Cook on low 6-8 hours (or on high 3-4 hours.)
    3. When beans and tomatoes are very well done (even starting to fall apart), it’s time to add the rice. You might be tempted to use more rice, but trust me, 1/4 cup will be perfect. 
    4. If you were cooking on low, turn the slow cooker to high.
    5. Cook on high for about 30 minutes, or until the rice is tender.
    6. Then stir in the fresh lime juice and chopped cilantro (or green onion) and cook about 5 minutes. 
    7. Serve the Black Bean and Rice Soup hot, with more lime and cilantro to add at the table.
    8. Check the complete recipe below to see the stovetop instructions.

    Make some low-carb bread to go with the soup:

    This soup would be amazing with any of these breads or muffins:

    Square image black bean and rice soup in bowl.Square image black bean and rice soup in bowl.

    Want tasty soups that are lower in carbs?

    Check out Amazing Low-Carb Soup Recipes to see some delicious soups that are low in carbs.

    Ingredients

    • two 15. oz. cans black beans with liquid
    • two 14.5 oz. cans petite diced tomatoes
    • 1 1/2 cups chicken broth (see notes)
    • 1/4 cup finely chopped onion
    • 1 tsp. minced garlic (or more)
    • 1 T ground cumin
    • 1 T dried oregano (preferably Mexican oregano)
    • 1 tsp. ground Ancho chile powder (see notes)
    • 1/4 tsp. ground Chipotle chile powder (see notes)
    • 1/4 cup white long-grain rice (see notes)
    • 1/4 cup fresh lime juice (see notes)
    • 1/2 cup chopped fresh cilantro (or more)
    • additional fresh limes to squeeze on at the table (optional)

    Instructions

    1. In small Crockpot, combine beans, tomatoes, chicken or vegetable stock, onion, garlic, cumin, oregano (affiliate link), Ancho chile powder and Chipotle chile powder.
    2. Cook on low for 6-8 hours (or 3-4 hours on high), until tomatoes are disintegrating and beans are starting to fall apart.
    3. When soup has reached the consistency you want, turn Crockpot to high if you were cooking on low. Add 1/4 cup rice and cook until rice (affiliate link) is done, about 30 minutes.
    4. Add fresh lime juice and cilantro and cook 5 minutes more.  Serve hot, with additional fresh lime pieces for each person to squeeze into soup and more cilantro if desired.

    Stovetop Directions:

    1. Increase the stock to 2 1/2 cups.  Combine beans, tomatoes, chicken or vegetable stock, onion, garlic, cumin, oregano (affiliate link), Ancho chile powder and Chipotle chile powder in a 3-4 quart saucepan and simmer on low for about 60 minutes (or until the tomatoes and beans are well done.)
    2. If the liquid has reduced quite a bit, add 1/2-1 cup water, then add the rice and simmer for 30 minutes more, or until rice is tender.
    3. Add fresh lime juice and cilantro and cook 5 minutes more.  Serve hot, with additional fresh lime pieces for each person to squeeze into soup and more cilantro if desired.

    Notes

    Use homemade chicken stock if you prefer. Use vegetable stock or broth to make this recipe vegetarian or vegan.

    If you don’t have ground Ancho chile (affiliate link), use any chile powder or mild ground chile you have on hand. If you don’t have ground Chipotle chile pepper (affiliate link) use any spicy ground chile you have on hand, or a dash of hot sauce.

    I use Uncle Ben’s Converted Rice (affiliate link) which is the lowest-glycemic type of white rice.

    I used my new favorite Crock-Pot 3.5 Quart Slow Cooker (affiliate link) for this recipe.  Any slow cooker that’s 3-4 quarts will work.

    Recipe created by Kalyn.

    Nutrition Information

    Yield

    6

    Serving Size

    1

    Amount Per Serving

    Calories 174Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 1mgSodium 869mgCarbohydrates 33gFiber 12gSugar 4gProtein 10g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    This Black Bean and Rice Soup with just a little rice is a perfect choice for Phase 2 or 3 of the original South Beach Diet. Use Uncle Ben’s Converted Rice (affiliate link) or brown rice to keep this South Beach friendly. Soup with beans and rice would be too high in carbs for a low-carb diet plan.

    Find More Recipes Like This One:
    Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for This Recipe:
    Black Bean and Rice Soup was updated February 2013 with better photos and instructions. The recipe was last updated with more information in 2026.

    Pinterest image for Black Bean and Rice soup showing soup in bowls with limes and cilantro.

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.



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