Smoky Black Bean & Corn Soup

Recipe Difficulty: Easy

Recipe Tags:

• Black Bean & Corn Soup
• Smoky Black Bean Soup
• Corn Chips
• Mexican Black Bean Soup
• Vegan Dinner Ideas

Smoky Black Bean & Corn Soup Recipe Notes
This is a simple black bean soup using basic ingredients. Black Beans & Corn are simmered with tomato, spices, bell peppers, onion, garlic, & jalapeno. It's vegan, gluten free, and incredibly flavourful. I really recommend making this the day before you plan to eat it. I find the flavours improve a lot just by sitting overnight in the fridge. 

Adding Canned Black Beans with Their Liquid
Most of the time when I use canned beans, I strain and rinse them first. In this recipe, I find myself adding the whole can along with the liquid. I use black beans with no added salt, if I only had canned beans with salt, I don't think I would add the entire contents because I want to be able to control the salt factor. The liquid in canned beans is really starchy, and actually adds a thickness to the soup that I kind of like. You don't have to do it though. Or if you are on the fence, add the liquid from one of the cans. 

Garnish for My Smoky Black Bean & Corn Soup
You can garnish with whatever you'd like, but I always want corn chips, pickled jalapeno peppers, cilantro, sour cream & green onion. I wouldn't be opposed to shredded cheese either, and if you had an avocado to use up I can see a bit of that diced on top too!

A note about the HEAT factor of this soup.
If you aren't adding the pickled jalapeno peppers as a garnish to this soup, I recommend adding some extra heat to the soup while you are cooking it. Pickled Jalapenos are quite spicy, but I find them delicious and flavourful also. Even though in the photograph I have them garnished on the soup as whole slices, that's just for the image. I ripped them up immediately after when I was about to dig in. You probably don't want to use your hands though, finely chop up one or two maximum per bowl and just sprinkle on top of the soup and stir in. Even though I also add fresh jalapenos to this soup, it doesn't add discernable heat, I just like the flavour of them.

​If you want to add heat but not with pickled jalapeno peppers, another option is Sambal Oelek. I always have a jar of sambal in my fridge, it's a great choice for adding heat to practically anything. Start with a teaspoon in the soup while it simmers and taste it after it has had time to infuse. 

Why black beans are a great ingredient to add to your diet

1. High in fiber: Black beans are rich in both soluble and insoluble fiber, which can help regulate digestion and support healthy weight management.
2. Good source of protein: With about 15 grams of protein per 100-gram serving, black beans can be a great source of protein for vegetarians and vegans.
3. Rich in antioxidants: Black beans are high in antioxidants, which can help protect cells from damage and reduce the risk of chronic diseases.
4. Low glycemic index: The low glycemic index of black beans makes them a good option for people with diabetes, as they can help regulate blood sugar levels.
5. May improve heart health: The high levels of fiber, protein, and antioxidants in black beans may also promote heart health by reducing cholesterol levels and improving blood circulation.
6. May support weight loss: The high fiber and protein content in black beans can help increase feelings of fullness.