Okay, so it’s Tuesday night, you’re staring into the abyss that is your fridge, and the thought of cooking anything more complicated than toast fills you with existential dread. I’ve been there. This black bean soup is my lifesaver on nights like that.

It’s seriously so easy to throw together, especially if you’re the type of person who always has a can opener within reach (no judgment). And even if you don’t have all the ingredients, it’s pretty forgiving. You can swap things out, and it usually still turns out great. It’s basically kitchen magic.

Plus, it’s cheap, healthy-ish, and makes a ton, so you’ve got lunch for the rest of the week (or at least until Thursday, let’s be real). This is perfect for when your brain is fried, but your stomach is demanding sustenance.

What You’ll Need
- 4 (15oz) cans black beans, drained and rinsed (or 6 cups cooked black beans if you’re fancy)
- 1 to 3 canned chipotles in adobo, finely chopped (plus 1 tbsp adobo sauce – this is where the magic happens)
- 2 tablespoons olive oil
- 1 cup diced onion (that’s about half a large one)
- 3/4 cup diced carrots (1 large carrot should do it)
- 1 tbsp minced garlic (3 to 4 cloves, depending on your garlic love level)
- 1 tsp ground cumin
- 1/2 tsp dried oregano
- 1 tbsp red wine vinegar (or lime juice if you’re feeling tropical)
- 1 (15oz) can diced tomatoes (fire-roasted are amazing if you can find them)
- 4 cups (946ml) vegetable broth
- 1 bay leaf (don’t forget to fish this out later!)
- 1/2 cup cilantro leaves, roughly chopped
- For serving: Avocado, lime wedges, cilantro, sour cream, cheese (because everything is better with cheese)

Steps

- First things first: open the can of chipotles and adobo sauce. Remove one pepper (or more if you like it spicy), and mince it finely. Careful, these little guys pack a punch!
- Heat the olive oil in a large Dutch oven or deep pot over medium heat. Toss in the onions and carrots. Cook, stirring occasionally, until they’ve softened a bit and smell sweet, about 5 minutes.
- Now, stir in the garlic, cumin, and oregano. Cook for about 30 seconds until fragrant.
- Add the vinegar (or lime juice), minced chipotles and adobo sauce, tomatoes, broth, black beans, and bay leaf. Give it a good stir.
- Bring the whole thing to a simmer, taste it, and season with salt and pepper. This is your chance to make it perfect for your taste buds.
- Let the soup simmer until the carrots are tender and the broth reduces a bit, about 20 minutes.
- Stir in the cilantro and the juice from half a lime (or use another tablespoon of vinegar).
- If you like a brothy soup, serve it straight away.
- If you prefer a thicker, creamier soup, blend about 1/4 of it until smooth and then pour it back into the pot.

Substitutions That Actually Work
- No chipotles? Use a pinch of cayenne pepper or a dash of your favorite hot sauce.
- Out of carrots? Sweet potato or butternut squash would be delicious.
- No cilantro? Parsely or even a little bit of mint works!
Making It Diabetes-Friendly
- Watch the beans: Use fewer canned beans or cook your own from dried to better manage carbs.
- Skip the added sugar: This recipe doesn’t call for it, but just making sure!
- Load up on veggies: Add extra non-starchy vegetables like spinach or zucchini.
Tips & Storage
- This soup keeps well in the fridge for up to 4 days. It’s also freezer-friendly!
- Don’t be afraid to experiment with toppings! Crumbled tortilla chips, a dollop of Greek yogurt, or a sprinkle of everything bagel seasoning are all delicious.