20-Minute Black Bean Soup

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This easy black bean soup takes only 20 minutes from start to finish, making it perfect for busy weeknights when you want something satisfying without spending hours in the kitchen. Canned black beans help speed things up, and taco seasoning and fire-roasted tomatoes help build rich, savory flavor in just minutes. Cream cheese melted in at the end gives this soup a silky texture. Pair it with warm tortillas or crusty bread for a simple, comforting meal.

Recipe image of 20-Minute Black Bean Soup
Credit:

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

Active Time:
5 mins
Total Time:
20 mins
Servings:
6
  • This cozy soup is ready in just 20 minutes and comes together in one pot.
  • Black beans add filling fiber and plant-based protein to make this soup satisfying. 
  • Cream cheese melts into the soup to balance the bold spices.

This 20-Minute Black Bean Soup is perfect for when you need a quick, comforting meal after a stressful day. Fiber-filled black beans and corn team up with antioxidant-rich sweet potatoes and fire-roasted tomatoes to form the soup’s base. Taco seasoning, garlic and chipotle chile powder take the flavors to a whole new level, while cream cheese not only adds a silkiness to the broth but also balances the spiciness. Keep reading for our expert tips, including what ingredient substitutions can be made.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • To enhance the flavor of this soup, you can sauté the sweet potato, onion and garlic in the Dutch oven before adding them to the soup.
  • To intensify the flavors, you can toast the seasonings and garlic in the microwave with a little oil before incorporating them into the soup.
  • If you prefer, you can substitute the cream cheese with sour cream or Greek yogurt. Be sure to temper the dairy with some of the hot liquid before adding it to the soup to prevent curdling.
  • Feel free to use fresh corn, sweet potatoes and minced garlic. However, you may need to cook the sweet potatoes and corn slightly before proceeding with the recipe as directed.

Nutrition Notes

  • Black beans are packed with plant protein, fiber and antioxidants. Black beans contain anthocyanins, a type of antioxidant associated with protecting against heart and neurodegenerative diseases. Eating more legumes, including black beans, has also been linked to a lower risk of certain cancers, including colon cancer and breast cancer. 
  • Sweet potatoes add their fiber and antioxidants to this soup. They’re also rich in vitamins A and C for a healthy immune system, eyes and skin. The potassium in sweet potatoes will support your blood pressure. 
  • Corn often gets a bad rap from low-carb advocates, but the truth is that it’s a low-calorie, low-fat, high-fiber vegetable. It also contains resistant starch, which digests more slowly, helping to keep you full longer and stabilizing blood sugar. Need more convincing? Corn is also loaded with the antioxidants lutein and zeaxanthin, which support healthy vision. 
  • Tomatoes add to the vitamin A and C content of this soup. They’re especially rich in the antioxidant lycopene, which has been linked with a reduced risk of heart disease and cancer. The vitamin C and water content in tomatoes is great for your skin.
Ingredients for black bean soup including black beans sweet potatoes corn tomatoes onions seasonings vegetable broth and cream

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

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Ingredients

Original recipe (1X) yields 6 servings

  • 4 cups unsalted vegetable broth

  • 2 (15-ounce) cans no-salt-added black beans, rinsed (about 3 cups)

  • 1 (10-ounce) package frozen chopped sweet potatoes (about 2 cups), thawed 

  • 1 (15-ounce) can no-salt-added fire-roasted diced tomatoes

  • 1 medium yellow onion, chopped (about 1 cup)

  • 1 cup frozen corn

  • 1 tablespoon refrigerated garlic paste

  • 1 teaspoon salt-free taco seasoning

  • ½ teaspoon salt

  • ½ teaspoon ground chipotle

  • ¼ teaspoon ground pepper

  • 1 (8-ounce) package cream cheese, cut into pieces, softened

  • Fresh cilantro leaves for garnish (optional)

Directions

  1. Stir 4 cups broth, the rinsed beans, the thawed sweet potatoes, 1 can tomatoes, the chopped onion, 1 cup corn, 1 tablespoon garlic paste, 1 teaspoon taco seasoning, ½ teaspoon salt, ½ teaspoon chipotle and ¼ teaspoon pepper together in a large Dutch oven. Cover and bring to a boil over high heat.

    A pot of black bean soup being prepared on a marble countertop with a wooden spoon in the pot

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

  2. Uncover, reduce heat to medium and cook, undisturbed, until the sweet potatoes are tender, about 10 minutes.

    Pot of black bean soup being stirred with a wooden spoon

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

  3. Stir in softened cream cheese. Bring to a lively simmer, uncovered, over medium heat; simmer for 5 minutes, stirring occasionally, until smooth and the flavors meld. Divide among 6 bowls. Garnish with cilantro, if desired.

    Yellow pot containing black bean soup with vegetables stirred with a wooden spoon

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

Frequently Asked Questions

  • Do you have any additional suggestions for toppings?

    We do! We suggest topping it with cilantro, but you could also add tiny cubes of avocado, sliced jalapeño peppers, a small mound of corn, chopped red onion or shredded cheese. A dollop of sour cream would also be a great addition. Additionally, you can sprinkle some broken tortilla chips on top. Please note that any modifications you make to the recipe will impact its nutritional profile.

  • How should I store and reheat leftovers?

    Store cooled leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave until warmed through, stirring occasionally to maintain a smooth, creamy texture.

  • Can I freeze the soup?

    Absolutely. The soup can be frozen for up to 3 months. Thaw it overnight in the refrigerator before reheating. Stir it well, as the cream cheese can separate slightly. A quick whisk or use of an immersion blender can help restore its creaminess, if needed. For the best texture, you can freeze the soup without the cream cheese and stir it in fresh when reheating.

  • What should I serve with 20-Minute Black Bean Soup?

    In addition to warm tortillas or crusty bread, we have a couple of cornbread recipes that would be perfect, such as the Parton Family’s Skillet Cornbread or Creole Skillet Cornbread. You can also pair this soup with a refreshing salad, such as our Orange & Avocado Salad, Herb & Arugula Salad with Balsamic Vinaigrette or The Simplest Spinach Salad.

EatingWell.com, August 2025

Nutrition Facts (per serving)

376 Calories
15g Fat
51g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size about 1½ cups
Calories 376
% Daily Value *
Total Carbohydrate 51g 18%
Dietary Fiber 12g 44%
Total Sugars 10g
Added Sugars 0g 0%
Protein 13g 26%
Total Fat 15g 19%
Saturated Fat 8g 40%
Cholesterol 38mg 13%
Vitamin A 709µg
Vitamin C 17mg 19%
Vitamin D 0µg
Vitamin E 2mg 16%
Folate 112µg
Vitamin K 13µg
Sodium 535mg 23%
Calcium 148mg 11%
Iron 4mg 22%
Magnesium 88mg 21%
Potassium 1024mg 22%
Zinc 2mg 14%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.