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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

    More Bean Recipes



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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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  • 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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  • 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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  • Turkey, Sweet Potato, and Black Bean Soup

    Turkey, Sweet Potato, and Black Bean Soup

    Turkey, Sweet Potato, and Black Bean Soup is a great use for leftover turkey, but you can also make this tasty soup with chicken. And I’ve adjusted this recipe to use more turkey and fewer beans and sweet potatoes for a lower-carb version.

    PIN Turkey, Sweet Potato, and Black Bean Soup to try it later!

    Turkey, Sweet Potato, and Black Bean Soup soup shown in bowl with spoon and toppings.

    This delicious and easy Turkey, Sweet Potato, and Black Bean Soup is a lovely way to use leftover leftover turkey, if you’re lucky enough to end up with some! And one of my favorite traditions for the day after Thanksgiving is taking the turkey carcass, putting it in a roasting pan with lots of water, onions, carrots, celery, and a bit of Penzeys Turkey Soup Base, and filling up the house with the smell of homemade Turkey Stock.

    And this soup recipe with turkey, black beans, and lime is one of my favorite soups to make with leftover turkey, and I’m indulging my love of sweet potatoes here as well. This recipe is pretty flexible, but don’t leave out the touch of fresh lime juice added at the very end. Lime and sweet potatoes are what make this soup so absolutely delicious!

    Soup with sweet potatoes and black beans is a splurge for people who are watching carbs, but I’ve updated this favorite soup to make it a bit lower in carbs. Here’s the printer-friendly recipe of the original version for anyone who was a fan!

    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.)

    Can this Turkey Sweet Potato Soup recipe be made with chicken?

    Any soup recipe that uses leftover turkey can also be made with cooked diced chicken!

    What did I do to make the Turkey Sweet Potato Soup lower in carbs?

    I love this soup so much, but the original recipe was more of a carb splurge than I wanted these days with both beans and sweet potatoes. To make a lower-carb version of the soup, I just used fewer sweet potatoes and beans and more turkey. And I also added a little more turkey stock to make sure it’s still eight servings.

    Want Low-Carb Turkey Soups?

    Check out Low-Carb Turkey Soup Recipes to see the lowest-carb turkey soup recipes on my blog.

    Turkey, Sweet Potato, and Black Bean Soup process shots collageTurkey, Sweet Potato, and Black Bean Soup process shots collage

    How to make Turkey, Sweet Potato, and Black 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. You can make the soup using chicken broth from a can, but I highly recommend making turkey stock if you have a turkey carcass. Here is how to make homemade Turkey Stock, and it will make your house smell great while it cooks.
    2. Start by cooking the onions and celery a few minutes in the bottom of the soup pot. 
    3. Then add diced sweet potatoes, spices, and turkey stock and simmer about 40 minutes. 
    4. Add black beans and liquid and simmer about 15 minutes more.
    5. Then add the diced turkey and green chiles and simmer another 15 minutes. 
    6. Stir in the lime juice, simmer a few minutes more, and serve hot. 
    7. This Turkey Sweet Potato Soup is good with cheese and sour cream to sprinkle on at the table if you like the sound of that!

    Square image for Turkey, Sweet Potato, and Black Bean Soup, shown in bowl on orange plate.Square image for Turkey, Sweet Potato, and Black Bean Soup, shown in bowl on orange plate.

    Weekend Food Prep:

    This recipe for Turkey, Sweet Potato, and Black Bean Soup 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 cup diced onion
    • 1 cup diced celery
    • 1 T olive oil
    • 2 cups diced sweet potato, cut in pieces about 1/2 inch (see notes)
    • 2 tsp. dried oregano (see notes)
    • 2 tsp. ground cumin
    • 1 tsp. ground chile powder 
    • 1/2 tsp. dried sage
    • 6 cups turkey stock (see notes)
    • one 15 oz. can black beans
    • 4 cups diced leftover turkey (see notes)
    • 4 oz. can diced green chiles
    • 1/4 cup fresh squeezed lime juice (I used my fresh-frozen lime juice)
    • salt, fresh ground black pepper to taste

    Instructions

    1. Heat olive oil in heavy soup pot, add onions and celery and saute about 5 minutes.
    2. Add sweet potatoes, oregano, cumin, chile powder, sage, and turkey stock, lower heat to a simmer, and cook about 40 minutes, stirring a few times.
    3. Add black beans, rinsing out the can with a small amount of water and adding all bean liquid. Simmer soup 15 minutes more.
    4. Add diced turkey and green chiles and simmer about 15 minutes more.
    5. Stir in fresh lime juice, season with salt and pepper as desired, and cook 5 minutes more.
    6. Serve Turkey Sweet Potato Soup hot, with additional fresh lime to squeeze into soup if desired.

    Notes

    These are orange sweet potatoes, which are often called Yams or Sweet Yams in U.S. stores. I used Mexican oregano, but either kind will work.

    You can use chicken stock or broth for this soup if you don’t have turkey stock.

    I’d use 3-4 cups leftover turkey, depending on how thick you prefer the finished soup to be.

    This would be great with sour cream, chopped cilantro, or grated cheese, and you could even add crushed corn chips for family members who aren’t watching their carbs.

    Recipe created by Kalyn.

    Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving

    Calories 327Total Fat 9gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 6gCholesterol 79mgSodium 635mgCarbohydrates 31gFiber 6gSugar 9gProtein 29g

    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!

    Turkey, Sweet Potato, and Black Bean Soup thumbnail image of finished soup in bowlTurkey, Sweet Potato, and Black Bean Soup thumbnail image of finished soup in bowl

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    Sweet potatoes and black beans are both considered to be “good carbs” for the original South Beach Diet, meaning they are digested slowly. That means this Turkey, Sweet Potato, and Black Bean Soup would be suitable for phase 2 or 3 on South Beach. I’ve adjusted this recipe so it’s lower in carbs, but this soup still has some carbs so check the nutritional information if you’re following a stricter low-carb plan.

    Find More Recipes Like This One:
    Check out Soup Recipes for more tasty soups! 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 Turkey Sweet Potato Soup was first posted in 2007! It was updated in 2021 with recipe tweaks to make it a lower-carb soup and last updated with more information in 2025.

    Pinterest image of Turkey, Sweet Potato, and Black 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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  • Easy Coconut Black Beans Recipe

    Easy Coconut Black Beans Recipe

    These coconut black beans are the creamiest, most delicious beans! Thanks to canned coconut milk, they have a delicate coconut flavor, which is incredibly delicious when you squeeze fresh lime on top.

    Coconut Black Beans

    I absolutely love black beans, and these coconut black beans have quickly become a favorite way to cook them. They really couldn’t be any easier! Just toss the beans, coconut milk, garlic, onion, and spices into a large pot and simmer until the beans are tender and creamy and the liquid has thickened slightly.

    I love serving these beans with cilantro lime rice or Mexican rice. They’re also fantastic as a filling for burritos! And as a bonus, unlike many bean recipes, you don’t need to soak the black beans before cooking.

    Key Ingredients

    • Black Beans: This recipe calls for 2 cups of dried beans, which is about 1 pound. Most bags sold in stores are 1 pound.
    • Coconut Milk: For the best results, use a 14-ounce can of full-fat coconut milk. Light coconut milk will still work but will not make the beans as creamy.
    • Garlic and Onion: I toss whole garlic cloves and half an onion into the pot with our beans, adding light garlic and onion aroma and flavor.
    • Spices: This recipe keeps the seasoning simple yet flavorful with a bay leaf, ground cumin, a pinch of cinnamon, salt, and pepper.
    • Cilantro and Lime: Just before serving, top the beans with fresh cilantro and a squeeze of lime juice. Feel free to add other toppings you enjoy, such as chopped tomatoes, onions, pickled onions, or crumbled cojita cheese.

    How to Make Coconut Black Beans

    One of the best things about this recipe is how easy it is! You’ll combine all the ingredients in a pot and simmer until the beans are creamy and tender. You’ll be adding dried black beans, spices, garlic, half an onion, coconut milk, and water to the pot.

    It’s important to use unsweetened coconut milk for this recipe. We experimented with coconut water, but the sugar content made the beans overly sweet and imparted a strong coconut flavor. Unsweetened coconut milk, on the other hand, adds a lovely creaminess and a subtle coconut hint. The spices provide depth, while the onion and garlic enhance the aroma and flavor of the beans.

    How to Make Coconut Black Beans: Ingredients in a pot ready to cook

    After simmering for 1 ½ to 2 hours, the beans will be tender. To achieve a thicker consistency, increase the heat slightly and simmer until the liquid reduces and clings to the beans. These creamy coconut black beans are incredibly versatile. While I enjoy them straight from the pot, they’re also delicious, served over rice, in tortillas, with eggs, or alongside virtually any dish.

    For a complete meal, try these coconut black beans with our easy ground pork tacos, creamy avocado lime sweet potato noodles, or these chicken fajitas.

    Coconut Black Beans

    Easy Coconut Black Beans

    • PREP
    • COOK
    • TOTAL

    These coconut black beans cannot get much easier. You just need a little bit of time. Throw everything into a large pot and simmer until the beans are tender. Using coconut milk for the liquid makes the beans extra creamy. They have a delicate coconut flavor, which is delicious when you squeeze fresh lime on top before serving. When choosing the coconut milk, make sure it is unsweetened. For the creamiest beans, use full-fat canned coconut milk. Reduced-fat canned or refrigerated coconut milk, often found near dairy milk, does work, but the beans will be slightly less creamy and rich.

    Makes 6 cups

    You Will Need

    2 cups dried black beans, picked through, rinsed (about 1 pound)

    3 cloves garlic, smashed and peeled

    1/2 medium onion, peeled, left unchopped

    1 bay leaf

    1 teaspoon ground cumin

    1/8 teaspoon ground cinnamon

    1 (14oz) can unsweetened coconut milk, about 1 3/4 cups

    Water

    Salt and ground black pepper

    Handful fresh cilantro

    1 lime

    Optional toppings: tomatoes, avocado, and cojita cheese

    Directions

      1Add black beans, garlic, onion, bay leaf, cumin, cinnamon, and coconut milk to a large pot. Cover the beans with 2 inches of water.

      2Bring to a boil, stir, and then reduce the heat to a low simmer. Cook uncovered until the beans are tender, 1 ½ to 2 hours. As they cook, stir the beans every once in a while and add extra water if they look dry.

      3Remove the onion, garlic, and bay leaf when the beans are tender. Taste and season with salt and pepper (start with 1/4 teaspoon and go from there).

      4Increase the heat to medium and bring to a rapid simmer. Simmer the beans, stirring often, until the liquid thickens, 5 to 10 minutes.

      5Serve with fresh cilantro and a squeeze of lime. Top with optional toppings.

    Adam and Joanne’s Tips

    • Coconut milk: One 14-ounce can of coconut milk should be close to 1 ¾ cups. If you are slightly under, simply add additional water to make up the missing liquid.
    • Storing: Store coconut black beans covered in the refrigerator up to 5 days and in the freezer up to one month.
    • The nutrition facts provided below are estimates.

    Nutrition Per Serving
    Serving Size
    1/2 cup
    /
    Calories
    191
    /
    Protein
    8 g
    /
    Carbohydrate
    22 g
    /
    Dietary Fiber
    8 g
    /
    Total Sugars
    1 g
    /
    Total Fat
    9 g
    /
    Saturated Fat
    8 g
    /
    Cholesterol
    0 mg
    /
    Sodium
    104 mg


    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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  • Butternut Squash Black Bean Soup

    Butternut Squash Black Bean Soup

    Butternut Squash Black Bean Soup is a spicy vegetarian soup that’s going to be a hit with all the butternut squash fans! And if you skip the optional sour cream this slightly-spicy recipe is vegan. 

    PIN the Butternut Squash Black Bean Soup to try it later!

    Butternut Squash Black Bean Soup shown in two bowls with cilantro and sour cream in back.

    I’m  a well-documented fan of butternut squash, so you it’s surprising I haven’t made more soups using my favorite winter squash. It’s partly because I love savory squash dishes, but I don’t really understand the appeal of those sweet butternut squash soups that many people like.

    No surprise then that this Butternut Squash Black Bean Soup is savory from ground cumin and slightly spicy from the Green Tabasco Sauce (affiliate link) that’s stirred in at the end.

    This soup would make a lovely Meatless Monday dinner, and if you’re cooking for a family I might sprinkle some crushed tortilla chips into the soup for the kids. I ate my soup with a generous dollop of sour cream, but if you skip the sour cream this meatless soup is vegan.

    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.)

    • butternut squash
    • salt and fresh ground black pepper
    • Olive Oil (affiliate link)
    • onion
    • celery
    • Minced Garlic (affiliate link)
    • vegetable stock or canned vegetable broth
    • ground cumin (affiliate link)
    • can of black beans
    • red bell pepper
    • cilantro
    • Green Tabasco Sauce (affiliate link) or other jalapeno hot sauce of your choice

    Don’t want cilantro in the Butternut Squash and Black Bean Soup?

    If you have those anti-cilantro tastebuds, I’d use thinly sliced green onion instead of cilantro in the Butternut Squash and Black Bean Soup.

    Want more ideas for butternut squash?

    Use My Favorite Winter Squash Recipes to see more of my butternut squash faves or check out Winter Squash Recipes to see all my recipes using all types of winter squash!

    Spicy Vegetarian Butternut Squash Soup with Black Beans, Red Bell Pepper, and Cilantro found on KalynsKitchen.comSpicy Vegetarian Butternut Squash Soup with Black Beans, Red Bell Pepper, and Cilantro found on KalynsKitchen.com

    Steps for making Butternut Squash Black 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. Butternut squash can be a challenge to peel and cut up, but for this soup you just cut the squash in half, scrape out seeds, and roast the squash until it’s tender enough to scrape away from the skin. Let squash cool until you can scoop it out of the skin.
    2. Heat the olive oil and saute the onion and celery until soft; then add the minced garlic and cook 2-3 minutes more.
    3. Add two cups of the vegetable stock to the onion-celery mixture and simmer for 10 minutes.
    4. When the squash is cool, scrape the flesh away from the skin and mix it with the other 4 cups of broth and the ground cumin.  (This is a giant 8-cup measuring cup.)
    5. Add that mixture to the soup pot and simmer about 20 minutes more, then use an Immersion blender (affiliate link) or food processor to puree the soup. (Blogger error; I forgot to take a photo of the soup being pureed, but I used my immersion blender.)
    6. While the mixture simmers, rinse the black beans with cold water and let them drain.
    7. Also chop the cilantro and red bell pepper.
    8. Add the beans, red bell pepper, and cilantro to the pureed soup mixture and simmer about 15-20 minutes more.
    9. Stir in desired amount of Green Tabasco Sauce (affiliate link) and serve hot, with a dollop of low-fat sour cream or plain yogurt if desired.

    Square image for Butternut Squash and Black Bean Soup shown in two bowls.Square image for Butternut Squash and Black Bean Soup shown in two bowls.

    More Meatless Soups with Butternut Squash:

    Weekend Food Prep:

    This recipe 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 large butternut squash (about 1.5 lbs.)
    • salt and fresh ground black pepper, for seasoning squash
    • 2 tsp. olive oil
    • 2 cups finely chopped onion
    • 2 cups finely chopped celery
    • 1 T minced garlic
    • 6 cups vegetable stock or canned vegetable broth (or slightly more, if you’d like a thinner soup)
    • 2 tsp. ground cumin (or more)
    • one 15 oz. can black beans
    • 1 medium red bell pepper, chopped small
    • 1/2 cup chopped cilantro, optional (plus more to garnish soup if desired)
    • 1 T Green Tabasco Sauce (or other jalapeno hot sauce of your choice)

    Instructions

    1. Preheat oven or toasted oven to 400F/200C.
    2. Using a large chef’s knife, cut butternut squash in half and use a sharp spoon to scoop out seeds.
    3. Place squash on a baking sheet and season with salt and fresh ground black pepper.
    4. Roast squash until it is soft enough to pierce easily with a fork, and starting to slightly brown, about 50-60 minutes.
    5. Let squash cool enough to handle.
    6. While squash is roasting, chop onion and celery and mince the garlic.  (I used fresh garlic chopped with my  favorite garlic chopper and then minced with a knife.)
    7. Heat olive oil in large non-stick soup pot and saute onions and celery until they’re soft, about 7 minutes.
    8. Add minced garlic and cook 2-3 minutes more.
    9. Add 2 cups of vegetable broth and simmer the mixture about 10 minutes.
    10. As soon as the squash has cooled enough to handle, scrape the flesh away with the skin and mix it with the other 4 cups of broth and the ground cumin.
    11. Add this mixture to the soup pot and simmer about 20 minutes; then use an Immersion blender (affiliate link), blender, or food processor to puree the soup.  (I used an immersion blender, which is by far the easiest way to do it; if you only have a blender or food processor, be very careful with the hot soup.)
    12. While the soup simmers, rinse the black beans well with cold water and let them drain in a colander.
    13. Chop the cilantro and red bell pepper.
    14. After you’re pureed the soup add the beans, red bell pepper, and cilantro and simmer about 15-20 minutes more, adding a little more vegetable stock if you’d like a thinner soup.
    15. Stir in the Green Tabasco Sauce (affiliate link) to taste and serve hot, garnished with sour cream or plain Greek yogurt if desired and tortilla chips if desired.

    Nutrition Information

    Yield

    6

    Serving Size

    1

    Amount Per Serving

    Calories 172Total Fat 3gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 1330mgCarbohydrates 32gFiber 9gSugar 9gProtein 7g

    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!

    Butternut Squash Black Bean Soup shown with two soup bowls on napkin.Butternut Squash Black Bean Soup shown with two soup bowls on napkin.

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    Butternut Squash Black Beans Soup is a healthy soup for the original South Beach Diet, but the use of butternut squash makes it limited to phase 2 or 3, and of course do not serve with tortilla chips for South Beach. This soup is too high in carbs for most low-carb eating plans.

    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:
    This soup recipe with butternut squash and black beans was first posted in 2012. It was last updated with more information and better photos in 2023.

    Pinterest image of Butternut Squash Black 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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  • Black Bean Sweet Potato Soup

    Black Bean Sweet Potato Soup

    Black Bean Sweet Potato Soup is a vegetarian soup that’s loaded with flavor, and please don’t skip the lime juice! This meatless soup isn’t low in carbs, but see tips below for making a lower-carb version of this tasty soup.

    PIN Black Bean Sweet Potato Soup!

    Square image for Black Bean Sweet Potato Soup in orange bowl with sour cream on top.

    This Black Bean Sweet Potato Soup seems perfect after a few days of indulgent holiday eating. This is a soup for people who are avoiding meat and don’t mind a few carbs, but see tips below for an easy option if you like to make a version that will be lower in carbs!

    This easy stovetop soup will light enough to help you recover from holiday food overload, easy enough that you don’t need much time in the kitchen. And it’s still going to be warm and comforting if you’re in a part of the world where the weather is cold. I hope you like the recipe if you like the sound of a soup with black beans and sweet potatoes!

    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.)

    Are they yams or sweet potatoes?

    Even though they are often mistakenly called yams in U.S. grocery stores, the vegetables used to make this soup are orange-fleshed sweet potatoes! But your store may call them yams or sweet yams.

    Want a version of this soup that’s still vegetarian but lower in carbs?

    Soup with black beans and sweet potatoes is never going to be super low in carbs. But if you want a lower-carb version for this tasty soup, switch out one can of black beans for a low-carb vegetable like frozen cauliflower rice or chopped red bell pepper. That will definitely make it lower in carbs.

    Vegetarian Black Bean and Sweet Potato Soup with Lime found on KalynsKitchen.comVegetarian Black Bean and Sweet Potato Soup with Lime found on KalynsKitchen.com

    How to Make Black Bean Sweet Potato 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. Heat olive oil in a heavy soup pot, then cook onions for 6 minutes, or until they’re just starting to brown. Then add minced garlic, ground coriander, ground cumin, ground fennel, and black pepper and saute about 1-2 minutes more.
    2. Rinse 2 cans black beans until no more foam appears, then let the beans drain.
    3. While onions are cooking, chop up two medium sweet potato into pieces. 
    4. When onions and spices have been cooked long enough, add vegetable stock, black beans, and sweet potatoes to the soup pot, along with salt to taste.
    5. Let cook about 30 minutes, or until sweet potatoes are falling-apart tender. Use a slotted spoon to remove 3 cups of sweet potatoes and beans.
    6. Then use an Immersion Blender (affiliate link) or regular blender to puree the remaining soup.  (Be very careful if you do this in a regular blender!)
    7. Add the reserved beans and sweet potatoes back into the soup and simmer about 15 minutes more.
    8. Taste to see if you want more salt, then add the lime juice and simmer for 5 more minutes.
    9. Serve Black Bean Sweet Potato Soup hot, with a dollop of Greek yogurt or sour cream if desired.

    Want More Vegetarian Recipes?

    If you’re interested in more recipes without meat, check out the archives for Vegetarian Recipes.

    Ingredients

    • 1 T olive oil
    • 1 large onion, diced small
    • 1 tsp. minced garlic
    • 3/4 tsp. ground coriander
    • 1 tsp. ground cumin
    • 1/4 tsp. ground fennel
    • fresh ground black pepper to taste
    • 2 medium sweet potatoes, cut into 1/2 inch pieces
    • 2 15 oz. cans black beans, rinsed and drained
    • 4 cups vegetable stock (see notes)
    • salt to taste
    • 2 T fresh-squeezed lime juice

    Instructions

    1. Heat olive oil in heavy soup pot, add diced onion and cook over medium heat for 6-8 minutes, or until onions are just starting to brown.
    2. Add minced garlic, ground coriander, ground cumin, ground fennel and fresh-ground black pepper and saute 1-2 minutes more, or until spices are becoming fragrant.
    3. While onions are cooking, peel and dice sweet potato and rinse beans until no more foam appears, then drain.
    4. After onions and spice mixture have been sauteed, add the diced sweet potatoes, black beans, and vegetable or chicken stock to the soup pot, along with salt to taste.
    5. Let soup simmer on medium-low heat for about 30 minutes, or until the sweet potatoes are falling-apart tender.  (There will be some foam from the beans that rises to the top during cooking; just skim off with a large spoon or stock skimmer.)
    6. When sweet potatoes are tender, use a slotted spoon to remove 3 cups of beans and sweet potatoes; then use an immersion blender or regular blender to puree the remaining soup.  (Be very careful with the hot soup if using a regular blender; fill the blender container only about 3/4 full and hold the lid on the blender with a towel or hot pad draped over the lid.)
    7. Add the reserved sweet potatoes and beans back into the soup and simmer about 15 minutes more.
    8. Taste to see if you want to add more salt; then add the lime juice and simmer about 5 minutes more.
    9. Serve Black Bean Sweet Potato Soup hot, with a dollop of fat free Greek yogurt or light sour cream if desired.
    10. If desired you can serve with lime wedges so people who want to can squeeze more lime juice into their soup.

    Notes

    If you’re using vegetable broth in a can, use 3 cans broth and just freeze the extra.

    This recipe adapted from Black Bean Soup with Sweet Potatoes found in Fine Cooking Soups and Stews.

    Nutrition Information

    Yield

    6

    Serving Size

    1

    Amount Per Serving

    Calories 264Total Fat 3gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 558mgCarbohydrates 46gFiber 14gSugar 5gProtein 14g

    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!

    Vegetarian Black Bean and Sweet Potato Soup with Lime found on KalynsKitchen.comVegetarian Black Bean and Sweet Potato Soup with Lime found on KalynsKitchen.com

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    This Black Bean Sweet Potato Soup would be approved for only phase 2 or 3 of the original South Beach Diet, due to the sweet potatoes. This soup is too high in carbs for a low-carb diet plan but see tips in the post for making a more carb-conscious version.

    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:
    This soup recipe with sweet potatoes and black beans was first posted in 2010. It was last updated with more information and a lower-carb option in 2025.

    Pinterest image of Black Bean Sweet Potato Soup

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  • Chicken Black Bean Soup

    Chicken Black Bean Soup

    Chicken Black Bean Soup is surprisingly low in net carbs for a soup with beans, and it’s also gluten-free! And this slightly spicy soup is such a lovely combination of flavors.

    PIN Chicken Black Bean Soup to try it later!

    Chicken, Black Bean, and Cilantro Soup found on KalynsKitchen.com.

    This delicious Chicken Black Bean Soup sounds perfect to warm you up, and Salt Lake has gotten about two feet of snow in the last 24 hours! This is a quick and easy soup recipe, with the perfect spices and amazing flavors. And I’m not tagging the recipe low-carb, but this delicious soup has a lot of chicken and not many beans, so it’s surprisingly low in net carbs, FTW!.

    And if you use rotisserie chicken, you can have Chicken Black Bean Soup on the table in about 30-40 minutes. And this is a tasty soup the whole family will probably like; I hope you make it soon!

    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 gives Chicken Black Bean Soup the amazing flavors?

    This soup has chicken, black beans, chicken broth, and vegetable broth. The soup gets amazing flavors from ground cumin, chili powder, celery, onion, celery seed, garlic, tomatoes, salsa,Green Tabasco Sauce, cilantro, and lime juice!

    Don’t want cilantro in the Chicken Black Bean Soup?

    People who like cilantro will love the generous amount added at the end of the cooking time, but if you’re not a cilantro fan just replace it with thinly-sliced green onion.

    Can you use other beans for this Chicken Soup recipe?

    You can definitely use other types of canned beans in this tasty soup, and I think Pinto Beans would be especially good.

    How many carbs are in the Chicken Black Bean Soup?

    This tasty soup has only 12 net carbs per serving, with 43 grams of protein!</p.
    Chicken, Black Bean and Cilantro Soup found on KalynsKitchen.comChicken, Black Bean and Cilantro Soup found on KalynsKitchen.com

    How to make Chicken Black 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. Heat the oil in a heavy soup pot, then cook the diced onion and celery about 3-5 minutes, until they are soft but not browned.
    2. Add the ground cumin, chili powder, celery seed, and garlic and saute about 2 minutes more.
    3. Add chicken broth, vegetable broth, canned tomatoes, and salsa and let simmer 10 minutes. (Boring photo, but this is an important step.)
    4. While the soup simmer diced up some cooked chicken into small pieces until you have about 2 cups diced chicken.
    5. Add the chicken and black beans to the soup, taste to see if you want to add the green tabasco sauce (affiliate link), then simmer on low about 15-20 minutes.
    6. While this mixture simmers wash, spin dry, and chop enough fresh cilantro to make 1 cup chopped cilantro. (You can use less, but I wouldn’t! Use sliced green onions if you’re not a cilantro fan.)
    7. Add the cilantro and let the simmer simmer 5 minutes more.
    8. Then add 3 T fresh-squeezed lime juice and simmer 2-3 minutes more.
    9. Serve Chicken Black Bean Soup hot, with cut limes to squeeze into the soup and sour cream if desired.

    Make it a Carb-Conscious Meal:

    Olive Bread or Savory Almond Flour Bread would be perfect to serve on the side with this Chicken Black Bean Soup.

    Square image for Chicken Black Bean Soup shown in bowl with lime and sour cream in back.Square image for Chicken Black Bean Soup shown in bowl with lime and sour cream in back.

    Weekend Food Prep:

    This Chicken Black Bean Soup recipe 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 small onion, diced small
    • 1 cup celery, diced small
    • 2 tsp. olive oil
    • 1 T ground cumin
    • 1 T chili powder
    • 1 tsp. celery seed
    • 1 tsp. garlic powder or minced garlic
    • 4 cups canned chicken broth (see notes)
    • one 14 oz. can vegetable broth
    • one 14.5 oz. can petite diced tomatoes
    • 1 cup Pace Picante Sauce (see notes)
    • 6-8 drops Green Tabasco Sauce or your favorite hot sauce (taste to see if you want this)
    • one 15 oz. can black beans 
    • 3 cups cooked chicken, cut in very small pieces
    • 1 cup chopped cilantro leaves and stems (optional, see notes)
    • 3 T fresh-squeezed lime juice
    • slices of fresh lime and sour cream for serving (optional)

    Instructions

    1. In a large heavy soup pot, saute onions and celery in olive oil 3-5 minutes, until soft but not browned.
    2. Add the ground cumin (affiliate link), chile powder, celery seed (affiliate link), and garlic and saute about 2 minutes more.
    3. Add the chicken stock, vegetable broth, tomatoes, and salsa, and simmer 10 minutes.
    4. After 10 minutes, taste for hotness and add green tabasco sauce (affiliate link) if desired.
    5. Add black beans and chicken and simmer 15-20 minutes more.
    6. While the soup simmer, wash, dry and chop enough fresh cilantro to make 1 cup chopped cilantro. and squeeze enough limes to make 3 T juice.
    7. After 15-20 minutes, add the chopped cilantro (or thinly-sliced green onion) and simmer 5 minutes, then add lime juice and cook 2-3 minutes more.
    8. Serve Chicken Black Bean Soup hot with fresh limes to squeeze into the soup, sour cream, and additional chopped cilantro to sprinkle on top if desired.

    Notes

    I would definitely use homemade chicken stock if I had some!

    I love Pace Picante Sauce (affiliate link) because it doesn’t have added sugar, but use any tomato salsa you prefer.

    The beans don’t have to be drained unless you choose to rinse the beans to reduce the amount of sodium.

    If you’re not a cilantro fan just use thinly-sliced green onion.

    This recipe created by Kalyn.

    Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving

    Calories 412Total Fat 17gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 11gCholesterol 101mgSodium 1408mgCarbohydrates 19gFiber 7gSugar 5gProtein 43g

    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!

    Chicken, Black Bean and Cilantro Soup found on KalynsKitchen.comChicken, Black Bean and Cilantro Soup found on KalynsKitchen.com

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    This chicken soup recipe is surprisingly low in net carbs for a soup with beans. Black beans are actually allowed for any phase of the original South Beach Diet and other low-glycemic diet plans, although the portion size is limited for South Beach Diet Phase One.

    Find More Recipes Like This One:
    Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to more 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 Chicken Black Bean Soup was first posted in 2005! It was updated with new photos in 2013 and the recipe was last updated with more information in 2026.

    Pinterest image of Chicken Black 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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  • Black Bean and Beef Chili (Stovetop or Slow Cooker)

    Black Bean and Beef Chili (Stovetop or Slow Cooker)

    I’m updating this family favorite Black Bean and Beef Chili to make it a bit lower in carbs and higher in protein! And Avocado Salsa is the perfect finishing touch for this chili recipe that you can make in the slow cooker or on the stove.

    PIN the Black Bean and Beef Chili to try it later!

    Black Bean and Beef Chili, updated photo showing chili in a bowl topped with avocado salsa.

    This recipe for Black Bean and Beef Chili is favorite chili recipe that you can make in the slow cooker or on the stove. This is a recipe I’ve made many times for Super Bowl parties, and it’s always been a hit. Of course chili with black beans does have some carbs. But recently I made this recipe for friends and realized I could make two easy changes that would make this favorite chili  recipe slightly lower in carbs and higher in protein!

    So I decided to update the recipe, and even took some new photos so people would realize the recipe had been slightly changed. The new version cuts the black beans down from three cans to two, and increases the ground beef from one pound to two. (Only the ingredients are changed; the cooking method is the same.) And if anyone was a fan of the original recipe, just check the NOTES section of the full recipe; I will copy the original ingredients there.

    I hope you try this updated recipe if it’s not too much of a carb splurge for you! I admit, it’s partly the black beans that make me love this chili so much. And the fresh-squeezed lime juice and chopped cilantro stirred into the chili at the end gets a big thumbs up from me. But what really puts this Chili into over-the-top status for me is the creamy avocado-cilantro-onion salsa, which I think might be the perfect topping for chili!

    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.)

    What is Chili?

    The American stew called Chili has endless variations, and it’s a perfect cold weather dish. For anyone not familiar with the cuisine of the Southwestern United States, here’s some info about the dish called Chili:

    • Yes, it does usually contain ground chiles (small red or green hot peppers) as well as chili powder (a seasoning blend). But there are lots of other things that define chili.
    • Sometimes Chili has meat, and it could be beef, pork, chicken, or turkey, but Chili can also be a vegetarian dish.
    • There are Chili recipes with or without beans, (and some purists say that true Chili should never have beans!)
    • For recipes that do use beans, many types will work, including red beans, black beans, white beans, pinto beans, and more.
    • Besides chile peppers, meat and possibly beans, most Chili recipes also include include tomatoes and onions.

    When do I serve this Black Bean and Beef Chili?

    Chili is a great party food, as well as something that’s nice to have in the freezer, and it’s especially good when the weather is cold! But in my family this Black Bean and Beef Chili is famous for being the ultimate game-day food, and it’s made an appearance at quite a few Super Bowl parties through the years!

    How low in carbs is the updated Black Bean and Beef Chili?

    The new version of this favorite chili recipe with fewer beans and more ground beef has 17 net carbs and 34 grams of protein. (The original recipe had 23 net carbs and 29 grams of protein.)

    What if you prefer chili without beans?

    Check out my round-up of Amazing Low-Carb and Keto Chili Recipes if you prefer a chili without beans.

    What if you’re not a fan of cilantro?

    Normally I recommend replacing cilantro with thinly sliced green onion. But this recipe already has finely chopped red onion in the chili and in the avocado salsa. So I would just omit the cilantro if you’re not a fan.

    Black Bean and Beef Chili with Cilantro, Lime, and Avocado Salsa found on KalynsKitchen.comBlack Bean and Beef Chili with Cilantro, Lime, and Avocado Salsa found on KalynsKitchen.com

    How to make Black Bean and Beef Chili:

    (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. Start by rinsing one can of black beans and letting them drain.  (These original photos are from a double batch of Chili I made for my family Super Bowl party, you won’t have that many beans.)
    2. Puree the second can of black beans with the tomatoes in a food processor (affiliate link) or blender.
    3. Heat most of the oil in heavy soup pot, brown the ground beef, then remove beef to a bowl.
    4. Add a bit more oil if needed and saute half the onion until it’s starting to soften. Then add the chile powders (and ground chipotle chile pepper if using) and ground cumin and cook a minute or two until the spices are fragrant.
    5. Add beef stock to the soup pot, then add browned ground beef, pureed bean mixture, drained beans, and tomato paste. Stir, and let the chili start to simmer on medium heat.
    6. While chili simmer, dice avocados and toss it with 1/4 cup lime juice.
    7. Then stir in half of the chopped onion and half the chopped cilantro. (Keep the salsa in the fridge if you’re simmering the chili a while like I did.)
    8. The Chili can cook in about 30 minutes, but I like to turn the heat to very low and simmer it for a couple of hours when I have time. It will thicken a bit and cook down slightly.
    9. Stir in the rest of the lime juice and chopped cilantro when the chili is as thick as you’d like it and cook a few minutes more.
    10. Taste chili and season to taste with salt and fresh-ground black pepper.
    11. Serve Black Bean and Beef Chili hot, with a generous scoop of avocado salsa on top.

    More Chili Recipes You Might Like:

    Weekend Food Prep:

    This recipe for Black Bean and Beef Chili 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

    • two 14 ounce cans black beans
    • 1 T olive oil (or more, depending on your pan)
    • 1 lb. lean ground beef
    • one 14.5 oz. can petite diced tomatoes
    • 1 cup very finely diced red onion (divided)
    • 1 T or more regular chile powder (preferably New Mexico chile powder)
    • 1 T or more ground Ancho chile pepper (Ancho chile powder adds great flavor, but can use more regular chile powder)
    • about 1/4 tsp. ground Chipotle chile pepper (ground chipotle is hot so use sparingly.)
    • 2 tsp. ground cumin (or more)
    • 2 cups homemade beef stock or 1 can beef broth
    • 2 T tomato paste
    • 1/2 cup fresh-squeezed lime juice, divided (I used my fresh-frozen lime juice)
    • 1 bunch chopped cilantro (divided)
    • salt and fresh ground black pepper to taste (I didn’t use any salt)
    • half of the red onion (from above)
    • half of the fresh lime juice (from above)
    • half of the chopped cilantro (from above)
    • 2 avocados, finely diced

    Instructions

    1. Drain 1 can black beans into colander and rinse well, until no more foam appears.
    2. Let beans drain while you use a food processor (affiliate link) to puree the other can of undrained beans and the can of diced tomatoes and liquid. Process the beans and tomatoes about 2 minutes, until they are fairly smooth.
    3. In bottom of heavy soup pot, heat 1-2 tsp. olive oil and brown the beef, using the back of the turner to break it into small pieces.
    4. Remove beef to bowl, then add a bit more olive oil and 1/2 cup chopped red onion to the pan.
    5. Lower heat a little and cook onions until they are softened but not starting to brown. Then add all the chile powders and cumin (affiliate link) and saute about 30 seconds.
    6. Add beef stock to pan; then add browned ground beef, pureed bean mixture, drained beans from colander and tomato paste and simmer, uncovered, 30 minutes or longer.
    7. (I like to simmer my Chili at very low heat for nearly two hours, if you have time for that. Halfway through the cooking time, you could taste to see if you want additional chile powder. I think chile powder is something you need quite a bit of in a dish like this.)
    8. While Chili simmers, dice avocados and place in plastic bowl with 1/4 cup fresh lime juice.
    9. Rinse and finely chop the cilantro.
    10. Mix 1/2 cup red onion and half the chopped cilantro into the avocado-lime juice mixture. (This can be kept in the refrigerator while the Chili cooks, but be sure to mix the lime juice with the avocado as soon as you cut it to keep the avocado from turning brown.)
    11. When chili has thickened to your liking, stir in the other half of the chopped cilantro and 1/4 cup lime juice into the pot and cook chili about 5 minutes more.
    12. Taste chili and season with salt and black pepper if desired.
    13. Serve Black Bean and Beef Chili hot, with a generous scoop of avocado salsa on top of each serving.

    To Adapt for the Crockpot:

    1. Reduce the beef stock to 1 or 1 1/2 cups (depending on how thick you want the chili.)
    2. Use an extra tsp. of regular and ancho chile powder. (I wouldn’t increase the chipotle chile powder; you can add hot sauce at the table if you want more heat.)
    3. Prepare all the chili ingredients as above, except adding to the slow cooker instead of to a soup pot.
    4. Then cook 3-4 hours on high or 7-8 hours on low (depending on how hot your Crockpot cooks.) Turn to low when you add the lime juice and cilantro and cook about 15 minutes.
    5. Serve with salsa as above.

    Notes

    Ingredients for Original Version with more Beans and less Beef

    (I am copying this as it appeared in the original recipe. Nowdays I am a bit better at listing ingredients in the order they are used, so I made a few changes in the new-and-improved recipe above to reflect that!)

    • three 14 ounce cans black beans
    • one 14.5 oz. can diced tomatoes (to thicken)
    • 1 T olive oil (or more, depending on your pan)
    • 1 lb. lean ground beef
    • 1/2 cup very finely diced red onion
    • 1 T or more regular chile powder (preferably New Mexico chile powder )
    • 1 T or more ground Ancho chile pepper (Ancho chile powder adds great flavor, but can use more regular chile powder)
    • about 1/4 tsp. ground Chipotle chile pepper (see notes)
    • 2 tsp. ground cumin (or more)
    • 2 cups homemade beef stock or 1 can beef broth
    • 2 T tomato paste
    • 1/4 cup fresh-squeezed lime juice (I used my fresh-frozen lime juice)
    • 1 can black beans (to thicken)

    Salsa Ingredients:

    • 1/2 cup finely diced red onion (or less)
    • 1/4 cup fresh lime juice (I used my fresh-frozen lime juice)
    • 1 bunch cilantro, chopped
    • 2 avocados, finely diced
    • salt and fresh ground black pepper to taste (I didn’t use any salt)

    This recipe was adapted slightly from Fine Cooking Annual 2008.

    Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving

    Calories 388Total Fat 16gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 11gCholesterol 70mgSodium 804mgCarbohydrates 30gFiber 13gSugar 5gProtein 34g

    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 Black Bean and Beef Chili, shown in bowl with limes and salsa.Square image for Black Bean and Beef Chili, shown in bowl with limes and salsa.

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    When it’s made with low-fat ground beef, this Black Bean and Beef Chili would be a great main dish for any phase of the original South Beach Diet. This updated recipe a lower-carb chili, but it would still be a slight splurge for low-carb eaters and to high for Keto. Check out Amazing Low-Carb Chili Recipes for no-bean chili recipes that are delicious and low in carbs.

    Find More Recipes Like This One:
    Use Soup & 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 chili recipe with beef and black beans was first posted in 2008, and I’ve probably made this at least 50 times since then! The recipe was updated to a version with fewer beans and more ground Beef in 2026.

    Pinterest image of Black Bean and Beef Chili (Stovetop or Slow Cooker)

    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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