Oh, the simple joy of cozying up next to a bowl of hearty black bean soup! Ours is slow cooked and bold with onion, peppers, garlic, chile, a dash of cumin and served with creamy avocado for a delicious and nutritious meal.

RD Tip: Black beans are a protein-fiber powerhouse and deliver a host of micronutrients like folate, potassium and magnesium (1).

Active time: 10 minutes | Total time: 30 minutes

Slow Cooker Black Bean Soup

Ingredients

• 1 lb (454g) dried black beans, sorted and rinsed
• 1 large (150g) onion, coarsely chopped
• 1 medium (120g) green bell pepper, coarsely chopped
• 3 garlic cloves, minced
• 4 cups (960g) low-sodium vegetable broth
• 1 tbsp ground cumin
• 2 tbsp chopped chipotle chiles in adobo sauce
• 3 tbsp chopped fresh cilantro
• 2 tbsp fresh lime juice
• 1 tsp salt
• 2 tbsp light sour cream
• 1 small avocado, diced
• 6 fresh cilantro sprigs for garnish (optional)

Directions

Place beans in a large bowl or stock pot, adding water to cover by 2 inches. Soak for 12 hours; drain and discard water.

TIME-SAVING TIP: Don’t have 12 hours? To quick-soak beans, place beans in a stock pot and cover with water. Bring to a boil over high heat; reduce heat and simmer briskly for 5 minutes. Remove from heat; cover and let soak for 1 hour. Drain and discard water.

Combine beans, onion, bell pepper and garlic in a 4-quart slow cooker. Stir in broth and cumin. Cover and cook on low for 10 hours or on high for 5 hours until the beans are tender. Stir in chipotle, cilantro, lime juice and salt.

For a smooth, thick texture, blend mixture in slow cooker with an immersion blender for 30 seconds until desired consistency. Alternatively, transfer in batches to a blender. Remove stopper from lid and cover with a kitchen towel (hot steam will cause the lid to pop off if not vented); blend until smooth.

Top each serving with 1 tsp sour cream, 2 tbsp chopped avocado and a sprig of cilantro.

Serves: 6 |  Serving Size: 1 ⅓  cups + 1 tsp sour cream + 2 tbsp diced avocados

Nutrition (per serving): Calories: 344; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 511mg; Carbohydrate: 58g; Dietary Fiber: 15g; Sugar: 5g; Protein: 19g

Nutrition Bonus: Potassium: 1532mg; Iron: 30%; Vitamin A: 105%; Vitamin C: 47%; Calcium: 16% 

Originally published May 1, 2020; Updated April 2026

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Using frozen spinach and canned beans means these vegetarian enchiladas can be whipped up on the fly with ingredients you probably have at home. Skip the cheese to make it vegan-friendly.

Active time: 15 minutes | Total time: 35 minutes

Sweet Potato Black Bean Enchiladas

Ingredients

• 2 medium (260g) sweet potatoes
• 1 15-oz. can of enchilada sauce, divided
• 1 15-oz. can no salt added black beans, rinsed and drained
• 1 10-oz. package frozen spinach, thawed and pressed to remove the liquid
• 1/4 cup salsa
• 1/2 tsp ground cumin
• 8 corn tortillas
• 1/2 cup shredded cheddar cheese

Directions

Preheat the oven to 400°F (200°C). 

Pierce sweet potatoes with a fork then microwave them until they are tender, about 8-10 minutes.

Lightly spread 2 tbsp of enchilada sauce over the bottom of a large baking dish to prevent sticking.

Peel and dice the cooked sweet potatoes into 1/2 inch cubes, then place them in a large bowl. Add the black beans, well-drained spinach, salsa, cumin and 2 tbsp of the enchilada sauce and stir until evenly combined.

Warm the tortillas so they’re soft and pliable by wrapping them in a damp paper towel and microwaving for 30–45 seconds. Working one at a time, spoon about 1/2 cup of filling across the center of each tortilla, roll tightly, and place seam-side down in the prepared baking dish.

Pour the remaining enchilada sauce evenly over the tortillas and top with the shredded cheddar cheese. Bake until the filling is heated through and the cheese is melted, about 20 minutes. Let cool slightly before serving.

Serves:  4 |  Serving Size: 2 enchiladas

Nutrition (Per serving): Calories: 379; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 14mg; Sodium: 1032mg; Carbohydrate: 61g; Dietary Fiber: 13g; Sugar: 11g; Protein: 16g

Nutrition Bonus: Vitamin D: 1%; Calcium: 20%; Iron: 21%; Potassium: 1226mg; Vitamin A: 35%; Vitamin C: 18%

Originally published November 13, 2017; Updated June 2026

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This vegetarian chili calls for hearty butternut squash and black beans, which means it’s high in fiber. One serving provides more than half of your fiber quota for the day and has 18 grams of plant-based protein (1).

Active time: 10 minutes | Total time: 45 minutes

Butternut Squash Black Bean Chili

Ingredients

• 1 tbsp olive oil
• 1 red onion, diced
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 15-oz. can no salt added diced tomatoes
• 1 15-oz. can crushed tomatoes
• 2 15-oz. cans reduced sodium black beans, rinsed and drained
• 2 cups (280g) butternut squash, peeled and diced
• 1/2 tsp salt

Directions

Heat the oil in a large stockpot over medium heat. Add the onion and cook, stirring occasionally, until softened and translucent, about 4–5 minutes.

Add the chili powder, cumin, and smoked paprika and cook, stirring constantly, for 30–60 seconds until fragrant.

Stir in the diced tomatoes, crushed tomatoes, black beans, and butternut squash. Season with salt.

Bring the chili to a gentle simmer. Reduce heat to medium-low and cook uncovered, stirring occasionally, until the butternut squash is tender, about 25–35 minutes. Add 1/2 cup water, if needed, to loosen the chili. 

Serve immediately.

Serves: 4 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 338; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 765mg; Carbohydrate: 59g; Dietary Fiber: 15g; Sugar: 11g; Protein: 18g

Nutrition Bonus: Calcium: 12%; Iron: 29%; Potassium: 1814mg; Vitamin A: 43%; Vitamin C: 14%

Originally published November 2017; updated May 2026

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Cauliflower is such a versatile vegetable, and it takes on the texture of ground meat in this easy taco filling. Chipotle adds a hint of smoky spice that makes it seem meaty, and the black beans lend a creamy, hearty texture.

Active time: 15 minutes | Total time: 20 minutes

Cauliflower Black Bean Tacos

Ingredients

• 6 corn tortillas
• 4 cups (400g) cauliflower florets
• 1 tsp olive oil
• 2 cloves garlic, chopped
• 1 tsp chipotle powder
• 1/4 tsp salt
• 1 (15 oz.) can no-salt black beans, rinsed and drained
• 1/4 cup (40g) green onions, chopped
• 2 large tomatoes, chopped
• 1/4 cup (15g) cilantro, coarsely chopped

Directions

Preheat the oven to 400ºF (200ºC), and wrap the tortillas in foil. Heat the tortillas for 10 min.

Place the cauliflower in a food processor and pulse until chopped to the size of ground beef.

Coat a large saute pan with olive oil and place over medium-high heat; add the cauliflower. Cook, stirring frequently for about 5 min., until the cauliflower is tender and the pan is dry. Add the garlic, chipotle powder, salt and black beans and cook until hot.

Serve 1/2 cup of the cauliflower filling in each corn tortilla, top with green onions, tomatoes and cilantro.

Serves: 3 | Serving Size: 2 tacos

Nutrition (per serving): Calories: 301; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 265mg; Carbohydrate: 55g; Dietary Fiber: 14g; Sugar: 9g; Protein: 14g

Nutrition Bonus: Potassium: 659mg; Iron: 21%; Vitamin C: 149%; Calcium: 12%

Originally published December 17, 2019; Updated June 2026

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