10-Minute Prep Hearty Bean Soup

When mid-January chills set in, there’s nothing better than a bowl of warm, nourishing soup. This Hearty Black Bean Soup is not only comforting and satisfying—it’s also a fiber powerhouse. And since fiber is our focus this week, it’s the perfect time to highlight one of the most fiber-rich foods on the planet: beans.

Black beans and lentils are two of my go-to ingredients when I want to boost daily fiber intake. Just one cup of cooked lentils delivers around 16 grams of fiber—more than many people get in an entire day. While the general recommendation is 25–30 grams per day, I encourage aiming for 35–40 grams (with plenty of water!) to support digestion, heart health, and a thriving gut microbiome—which is closely linked to immunity, brain function, and long-term disease prevention.

Best part? This black bean soup is incredibly easy to prepare. You can have it simmering in under 10 minutes (even less with a little prep!). Chop your veggies ahead of time and soak your beans overnight to reduce cooking time and support better digestion. Toss everything into your slow cooker or pot in the morning—and by dinner, you’ll have a fiber-rich, flavor-packed meal ready to warm you from the inside out.

10-Minute Prep Hearty Bean Soup

Makes approximately 10 servings

Hearty Bean Soup Ingredients

• 2 cups dried beans of your choice, rinsed and soaked overnight for at least 8 hours, up to 24 hours (changing the water halfway in between if soaking for 24 hours)

• 1 28-ounce BPA free can diced tomatoes

• 32 ounces of vegetable broth

• 24 ounces or 3 cups water

• 1 medium yellow onion, chopped

• 1 orange or red pepper, chopped

• 2 large carrots, diced

• 3 garlic cloves, minced

• 1 Tbsp chili powder

• 1 Tbsp cumin powder

• 1 tsp garlic powder

• 1 tsp smoked paprika

• 1 tsp turmeric

• 1 tsp crushed red pepper (optional)

• 1 tsp salt

• Spinach, chard or kale leaves: stir 2–3 cups chopped leafy greens to the hot soup just before serving for an extra nutrient boost!

Toppings

• cilantro, chopped, to taste (or other herb of choice)

• A dollop of your favorite vegan cheese (we used Treeline Scallion French Style Soft Cheese) or you can make your own cashew cheese!

How to Make Hearty Black Bean Soup

1. Drain and rinse the soaked beans.

2. Add everything, except the salt, to a slow cooker and stir well.

3. Cook on high for 6–8 hours.

4. Once the beans are fork-tender, stir in the salt.

5. Taste for more spice or salt to your liking.

6. Scoop into your favorite soup bowl, add cilantro and a dollop of your favorite vegan cheese.

Troubleshooting: If Your Beans Aren’t Fully Cooked

If your beans are still a little firm after cooking, don’t worry—this happens sometimes. A few things to check:

• Did you fully soak your beans? Dried beans benefit from a long soak (8–12 hours). Under-soaked beans will take longer to soften.

• Did you add salt too early? Salt (and acidic ingredients like tomatoes or vinegar) can slow softening. For best results, add salt after the beans are tender.

• Are your beans older? Older dried beans can take significantly longer to cook—even with soaking. If they’ve been sitting in the pantry for a year or more, extra time may be needed.

• What type of bean did you use? Most beans work well in this recipe, but heartier beans like kidney, pinto, or chickpeas naturally take longer to cook than smaller or softer beans (like lentils or black beans).

Still not tender? Simply continue cooking in 20–30 minute increments until the beans are soft and creamy.

Nourishing and Simple Staple for Anytime

This Hearty Bean Soup is proof that nourishing food can also be incredibly simple. It’s packed with plant-based protein, fiber, and anti-inflammatory spices—making it a perfect one-pot meal for busy days, cold nights, or when your body’s craving something warm and grounding.

Whether you enjoy it straight from the pot or topped with fresh herbs and a dollop of creamy vegan cheese, this soup is sure to become a staple in your winter rotation. Plus, it’s easy to batch cook and freeze, so you can always have a bowl of comfort on hand.

Give it a try and let me know how it turns out—tag me on social media or share your favorite customizations in the comments! 🌿🍲✨

Nutrition info per cup of soup: Calories 190, Protein 13 grams, Carbohydrate 34 grams, Fiber 10 grams, Sodium 340 mg