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Home » Recipe Index » Daniel Fast Compliant

7-Minute Quick and Easy Black Bean Soup

Modified: May 5, 2025 · Published: Sep 10, 2021 by Gigi & Sersie · This post may contain affiliate links.

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Are you in a pinch and need something super fast and tasty? This 7-Minute Quick and Easy Black Bean Soup will do the trick. It's soy-free, gluten-free, oil-free and nut-free.

top view close up of 7-Minute Quick and Easy Black Bean Soup topped with fresh cilantro, jalapeno slices and lime wedge in a white bowl on dark blue placemat
7-Minute Fast and Easy Black Bean Soup

This recipe is somewhat an accident. You see, I was just starting to put a batch of beans into the Instant Pot, when my husband Kevin came into the kitchen. He just finished a 90-minute bike ride and was famished. I wasn't planning on having dinner ready for another two hours. I quickly remembered a black bean soup recipe from The Plantpower Way Cookbook and went into action. With a few modifications, this soup turned out beautifully.

7-Minute Quick and Easy Black Bean Soup has 9 key ingredients

  1. Black beans (15oz can)
  2. Garlic
  3. Sun-dried tomato (not in oil)
  4. Cumin
  5. Chili powder
  6. Simple Homemade Date Syrup
  7. Cilantro
  8. Jalapeno
  9. Lime

To keep this to the 7 minutes, it takes a little multitasking. Sersie tested this out and she nailed the timing. Way to go Sersie! 👏

Apple iPhone stopwatch with black background and white font showing 7:00.41 seconds

How to prepare. . .

Take ⅔ of the can of black beans with liquid and add it to a medium size pot over medium heat. Take the remaining ⅓ of the can of black beans with liquid and add it to a small blender (I used my Magic Bullet for this), along with the ½ cup of water, chopped garlic clove, chopped sundried tomato, cumin, chili powder and a tablespoon of Simple Homemade Date Syrup. Blend until smooth and creamy.

Now, if you don't have a batch of Simple Homemade Date Syrup on hand, you could substitute ½ to 1 pitted date chopped and soaked in hot water, but it will likely add a few minutes to the time to whip this meal up.

Add creamy black bean and spice mixture to the pot of black beans and turn up heat to high. Stir well. Once the soup starts to boil, reduce heat to low, cover and simmer for 3 to 4 minutes.

While the soup simmers, chop the fresh cilantro and jalapeno (keep the seeds if you like the heat 🔥). Slice off a wedge or two of fresh lime. Set aside.

When soup is done, add toppings, including fresh squeezed lime juice, and salt and pepper to taste. (I used about ⅛ tsp of salt and a tiny pinch of black pepper.)

Other optional toppings that are yummy on this soup. . .

Other optional sides or toppings include Oven-Baked Tortilla Chips, chopped red onion, brown rice, sliced plantains (prepared in the air fryer for oil-free), a dollop of Ultimate Cashew Cream, and sliced avocado.

We hope you love this 7-minute quick and easy black bean soup recipe. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!

top side view of quick and easy black bean soup in a white rimmed bowl with fresh jalapeno and cilantro on top, and lime wedge on the side

7-Minute Quick and Easy Black Bean Soup

5 from 1 vote
Course: Soup
Prep Time: 3 minutes minutes
Cook Time: 4 minutes minutes
Total Time: 7 minutes minutes
Servings: 2
Calories: 208kcal
Author: Gigi & Sersie
Print Pin Rate
In a pinch and need something super fast? This 7-Minute Quick and Easy Black Bean Soup will do the trick.

Equipment

  • 1 mini bullet blender

Ingredients  

  • 1 15- oz. can black beans low sodium or no salt added
  • ½ cup water
  • 1 garlic clove chopped
  • 1 sundried tomato not in oil, chopped
  • ½ tsp cumin
  • ½ tsp chili powder
  • 1 Tbsp Simple Homemade Date Syrup

Toppings:

  • Fresh cilantro chopped
  • Jalapeno minced
  • Fresh lime juice
  • Salt and pepper to taste

Other Optional Toppings:

  • Oven-Baked Tortilla Chips
  • Chopped red onion
  • Ultimate Cashew Cream
  • Sliced avocado
  • Brown rice
  • Plantains prepared in the air fryer for oil-free
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Instructions

  • Take ⅔ of the can of black beans with liquid and add it to a medium size pot over medium heat. Take the remaining ⅓ of the can of black beans with liquid and add it to a small blender. To the blender, add ½ cup of water, chopped garlic clove, chopped sundried tomato, cumin, chili powder, and a tablespoon of Simple Homemade Date Syrup. Blend until smooth and creamy.
  • Add creamy black bean and spice mixture to the pot of black beans and turn up the heat to high. Stir well. Once the soup starts to boil, reduce heat to low, cover, and simmer for 3 to 4 minutes.
  • While the soup simmers, chop the cilantro and jalapeno. Slice off a wedge or two of fresh lime. Set aside.
  • When the soup is done, add toppings, including freshly squeezed lime juice, and salt and pepper to taste. (I used about ⅛ tsp of salt and a tiny pinch of black pepper). 
  • Enjoy!

Notes

EQUIPMENT / SUPPLIES

  1. Can opener
  2. Knife
  3. Cutting board
  4. Measuring cup
  5. Measuring spoon
  6. Blender (small blender works great!)
  7. Medium pot

Nutrition

Calories: 208kcal | Carbohydrates: 37g | Protein: 13g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.1g | Sodium: 876mg | Potassium: 685mg | Fiber: 15g | Sugar: 1g | Vitamin A: 246IU | Vitamin C: 6mg | Calcium: 86mg | Iron: 5mg
Did You Make This Recipe?Share a photo and tag us @danielsplaterecipes — we can't wait to see what you've made!

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Gigi & Sersie

Gigi Carter and Sersie Blue have over 25 years of combined experience in plant-based nutrition and health coaching. Their passion for healthy eating inspired them to create Daniel’s Plate, a recipe site focused on whole food, plant-based meals.

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Reader Interactions

Comments

  1. Kelvin

    May 11, 2025 at 8:37 pm

    5 stars
    So fast and incredibly good

    Reply
5 from 1 vote

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