Lazy Girl’s Black Bean Soup (Minimal Prep, Maximum Protein)
This protein-rich black bean soup comes together in minutes using pantry staples. With simple variations that add ham or quinoa, this easy soup recipe delivers both convenience and nutrition.
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.
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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!
PinBlack bean soup is so easy to make and hits the spot on a cold day. Add avocado, cilantro, and goat cheese. Image: Liza GravesPinHere is a variation of this black bean soup recipe with the addition of quinoa cooked in chicken bone broth. Bowl is East Fork Pottery’s ‘Everyday Bowl.’ Image: Liza Graves
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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:
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.
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!
Girl this was SO good and saved my dinner time while I’m on my period and super lazy 😭
I made some modifications for low-cal, added some extra protein, and make it vegetarian friendly (keep in mind I only made 1 serving):
|| 1/2 can black beans (I use organic from Trader Joes, which also has lower sodium)
|| 1/2 cup pico
|| 1/2 cup water
|| Veggie broth instead of chicken broth
|| +1/4 serving of Sriracha Baked Tofu (also from Trader Joes)
Skipped the toppings ’cause I didn’t have them. But everything turned out delish! And only 270 calories with my modifications (24 g protein, 8 g fiber, 32 g carbs)!
YAY! We all need to give in to our lazy side every now and then, especially when it saves us time, money, and is delicious! Thanks for sharing your modifications:)
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This recipe is so easy and delicious!
Warm and cozy
Super quick and yummy!
Girl this was SO good and saved my dinner time while I’m on my period and super lazy 😭
I made some modifications for low-cal, added some extra protein, and make it vegetarian friendly (keep in mind I only made 1 serving):
|| 1/2 can black beans (I use organic from Trader Joes, which also has lower sodium)
|| 1/2 cup pico
|| 1/2 cup water
|| Veggie broth instead of chicken broth
|| +1/4 serving of Sriracha Baked Tofu (also from Trader Joes)
Skipped the toppings ’cause I didn’t have them. But everything turned out delish! And only 270 calories with my modifications (24 g protein, 8 g fiber, 32 g carbs)!
YAY! We all need to give in to our lazy side every now and then, especially when it saves us time, money, and is delicious! Thanks for sharing your modifications:)
So easy and delicious! It really takes about 30 minutes to make!