Lazy Girl’s Black Bean Soup (Minimal Prep, Maximum Protein)

This is my lazy-girl way of making a protein-rich black bean soup. What could be easier than dumping a couple of cans of beans into a pot, adding fresh pre-made pico (I get the medium pico de gallo from Kroger’s produce section), and stirring in some chicken bone broth powder with a few spices? Add yogurt, blend with an immersion blender, and it’s done.

For extra protein, I sometimes add four ounces of ham (I use Boar’s Head deli meat, cut into strips and heated with olive oil in a skillet) and top with goat cheese. When adding meat and cheese, I divide the recipe into three servings instead of two, as the ham adds 24 grams of protein.

Another variation skips the blending step. Instead, I serve the whole beans with quinoa (cooked in bone broth), a scoop of plain yogurt, and extra pico and avocado on top. You could even combine both variations — adding ham to the quinoa version. I haven’t tried this yet, but writing this out, I’m thinking that’s how I’ll make my next batch!

For a dose of veggies, you could always top your soup with our Mexican Vegetable Side Dish!

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Staples to Always Have on Hand

I’m a firm believer that having staples on hand is the key to cooking. It’s not just about following recipes — it’s about building familiarity with a reliable group of foods (dried, canned, frozen, and fresh) that lets you create meals instinctively, adapting recipes to your preferences.

For protein- and fiber-rich meals like this, my essential staples include:

• A large variety of canned and dried beans
• Bone broths (both liquid and powder)
• Plain yogurt and cottage cheese
• Quinoa
• Fresh (homemade or pre-made but fresh) pico de gallo (great for adding to rice, beans, eggs, etc.)
• This immersion blender — this isn’t a food, but if you don’t have one, it drastically makes the preparation of soups and sauces easier; it’s a must!

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High Protein Flavorful Black Bean Soup

Liza Graves

This makes large portions of soup. For added variety, I often make this recipe into three servings with two different variations:

For Variation #1, cook quinoa in chicken bone broth. Make the soup as directed below, but don't blend it. Instead, add 1/2 cup of quinoa to each portion and top with 1/3 cup of plain yogurt and a sprinkle of pico de gallo.

For Variation #2, cook the soup as the recipe states. While it's cooking, brown 12 ounces of sliced Boar's Head deli ham in a skillet with olive oil. Divide the soup between three bowls and top each with 4 ounces of ham and your choice of goat or cheddar cheese.

5 from 3 votes

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Prep Time 3 minutes mins

Cook Time 20 minutes mins

Servings 2 servings

Calories 512 kcal

Equipment

• 1 6-qt pot
• 1 immersion blender

Ingredients

  

1x2x3x

• 2 cans Bush's seasoned black beans (with liquid)
• 2 cups pico de gallo
• 1 cup Skyr of Greek plain yogurt
• 2 packets Bare Bones chicken bone broth
• 1 cup water
• 1 tbs cumin
• 1 tbs chili powder
• 1/2 tsp black pepper
• optional: avocado slices
• optional: cilantro
• optional: hot sauce
• optional: crumbled goat cheese

Instructions

 

• Add the two cans of black beans (with liquid), two cups of pico, two packets of chicken bone broth powder, water, and all seasonings, to a 6-qt pot over medium-high heat.
• When your bean mixture comes to a boil, reduce heat to a simmer for 15 minutes.
• After 15 minutes, add plain yogurt and then use an immersion blender to blend until smooth.
• Serve in three bowls and garnish with avocado, cilantro, and if you prefer, hot sauce. Some goat cheese and crumbled tortilla chips are also delicious here!

Nutrition

Calories: 512kcalCarbohydrates: 85gProtein: 46gFat: 2gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.3gTrans Fat: 0.01gCholesterol: 5mgSodium: 1539mgPotassium: 1485mgFiber: 30gSugar: 3gVitamin A: 256IUVitamin C: 12mgCalcium: 271mgIron: 9mg

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Looking for more lazy girl tips? Check out our Lazy Girl’s #1 Tip for Flower Arranging.