Garden Fresh Tomato & Black Bean Soup
So many tomatoes, so little time… I created the recipe for Garden Fresh Tomato & Black Bean Soup in the summer of 2024, when our garden’s bounty was rich and plenty, with more tomatoes than I knew what to do with! 🙂 I had already stocked the freezer with tomato sauce and spaghetti sauce, and had made stuffed tomatoes for dinner one too many times. So, at the end of another tomato-filled day, after eating tomatoes for breakfast, lunch and dinner, I thought “heck, I think it’s time to make a vat of tomato soup! ” This was the only thing I could think of, to use up the pounds of tomatoes sitting on the kitchen counter. Don’t even get me started on the fruit flies!! LOL And this is pretty much how Garden Fresh Tomato and Black Bean Soup came to be.
Why You Will Love Garden Fresh Tomato & Black Bean Soup
This soup is very nutritious because it’s full of vegetables like tomatoes, zucchini, carrots, celery and onion and loaded with black beans. A heap of veggies and beans, means a whole lot of vitamins, antioxidants, protein and fibre. When you get all of these nutrients in a single bowl of soup, it makes healthy eating, super easy! But, Garden Fresh Tomato and Black Bean Soup is not just healthy, it’s also filling, flavourful, savoury and subtly spicy.
The Main Vegetables in Garden Fresh Tomato & Black Bean Soup
Fresh Ripe Tomatoes and fire roasted canned tomatoes are the main ingredients in Garden Fresh Tomato and Black Bean Soup. Tomatoes are an excellent source of vitamins, antioxidants and carotenoids which aid with heart, brain, eye and gut health. The vitamin A and lutein in tomatoes, help reduce or prevent the risk of age-related macular degeneration and cataracts. Vitamin C, an antioxidant, is abundant in tomatoes and helps with our skin health, reduces inflammation, detoxifies the body, and helps to prevent premature aging. Lycopene, another antioxidant prevalent in tomatoes, helps to protect against cancer. Tomatoes also contain tryptophan, vitamin B6 and iron which help the brain produce neurotransmitters that regulate mood. You just got to love a tomato!!
The second main ingredient in Garden Fresh Tomato and Black Bean Soup is of course, you guessed it…black beans. Black beans are high in protein and fibre. Protein helps to repair and build tissues throughout the body and keeps the immune system strong. It is the building block for bones, muscles, cartilage, skin, hair and nails. Fibre aids in digestion, preventing constipation, and helps you to feel fuller, which aids in weight management and in keeping the heart healthy. And finally, beans are a good source of protein for meat eaters and for vegetarians and vegans alike. Oh, and unlike a piece of steak, you don’t need to remortgage your house to buy a few cans of beans! LOL
Zucchini is another vegetable ingredient in this delicious soup. It has a high water content which helps to keep the body hydrated. Zucchini is also high in antioxidants which fight free radicals to help reduce cell damage and prevent cancer. Lastly, zucchini supports bone health and aids in the functions of the thyroid and prostate. All these good things, in a bowl of soup! You’ve got to love that!!
The rest of the vegetable ingredients in Garden Fresh Tomato and Black Bean Soup make up the flavour base of the soup and include carrots, celery, yellow onion and garlic.
How To Make Garden Fresh Tomato & Black Bean Soup
- Start by cooking the diced onion in 2 tbsp. of extra virgin olive oil and 1/2 tsp. of sea salt in a soup pot, for 5-10 minutes on low heat and stir occasionally.
- After ten minutes, add unsalted butter and toss in the prepared spice blend. Toast the spices on low-medium heat for 2 minutes, stirring frequently.
- Follow by adding the sliced carrots, celery, zucchini and garlic to the pot and cook them for 10-15 minutes on low-medium heat, stirring occasionally.
- Pour in the chopped fresh ripe tomatoes and the canned fire roasted tomatoes, stir and simmer for 5 minutes.
- Follow by adding the canned black beans. Stir well and cook for an additional 2 minutes.
- Pour in the vegetable broth (or chicken broth), bring the soup to a boil then reduce the heat and simmer for 30-35 minutes. Add the salt and pepper.
- After 20 minutes of simmering, taste the soup for salt and pepper, and add 1/4 tsp at a time, till you are satisfied with the amount of salt in the soup.
- When the soup has simmered for 30 minutes, add fresh chopped parsley (optional), stir and finish the cooking process.
- After 35 minutes, remove the soup from heat, pour out half the soup into a large bowl, and puree that half with an immersion blender. Pour the freshly squeezed lime juice into the pureed half and stir.
- Pour the pureed half back into the pot with the rest of the soup. Leave the soup as is, or blend a little more.
- Pour the soup into individual soup bowls, top with fresh ground pepper, coconut cream, sliced green onions and more lime juice if desired.
The Full Ingredient List
- 4 extra large fresh tomatoes (mix with 1/2 tsp. brown sugar and 1 tbsp. of olive oil)
- 2 cups of canned fire roasted diced tomatoes (with the juice)
- 2 carrots
- 2 stalks of celery
- 1 large yellow onion
- 1 large zucchini
- 5 cloves of garlic
- 4-5 cups vegetable or chicken broth
- 2 15 oz. cans of black beans (or one large can)
- 2 tbsp. olive oil
- 1 tsp. unsalted butter
- sea salt and fresh ground pepper
- oregano
- paprika
- cumin
- chili pepper flakes
- bay leaves
- chili powder (optional)
- boiling water in case you need to thin out the soup
Refer below for the exact amounts of spices and herbs or to the recipe card at the end of the article. 🙂
The Herb and Spice Blends
Herb & Spice Blend #1
Add the following combination of herbs and spices to the soup pot after sautéing the onion for 5-10 minutes:
- 1 tbsp. cumin powder
- 1/2 tsp. dry oregano
- 1/2 tsp. smoked paprika
- a pinch of red chili pepper flakes (or more if you like heat)
- 1/4 tsp. of chili powder (optional, use if you want a Tex-Mex flavour)
- 2 dry bay leaves (or add it with the broth)
Herb & Spice Blend #2
Add this combination of herbs and spices to the soup pot after pouring in the broth:
- 1 tsp. sea salt
- 1/2 tsp. fresh ground black pepper or more to taste
- Additional chili powder (to taste)
Tips & Substitutions for Garden Fresh & Black Bean Tomato Soup
- For a thinner soup, do not remove any of the soup before pureeing it. Puree the entire pot. Or, add boiling water.
- Use canned diced tomatoes if you don’t have fresh.
- If you don’t have fire roasted tomatoes you can use more diced tomatoes and add a bit more smoked paprika to the soup when it is simmering. Start with 1/4 tsp and add q little more at a time till the flavour is to your liking.
- Peel and cut the carrots and the celery and zucchini into thin slices so they cook and soften easily.
- Add 1/2 tsp of sea salt to the onion when cooking it.
- Cooking the onion on low heat for 10 minutes will bring out the onion’s maximum sweetness.
- Vegetable or chicken broth can be used for this recipe.
- If you like the taste of coconut oil, you can sub it for the olive oil.
- You can skip the coconut cream if you are not a fan and use sour cream or greek yogurt instead.
- Avocados are also a nice topping for this soup.
- Adding chili powder will give the soup more of a Tex-Mex flavour.
How to Store Roasted Garden Fresh Tomato & Black Bean Soup
Once the soup has completely cooled, it store it in an airtight container, in the fridge, for up to 5 days. The soup can also be frozen. To freeze the soup, portion the leftover soup into small freezer bags, place them in an airtight container and then store them in the freezer for up to 3 months.
The Conclusion
Garden Fresh Tomato & Black Bean Soup is subtly smoky, savoury, thick, and very filling! It’s also super nutritious, boasting high amounts of vitamin C, and lycopene, a mineral in tomatoes. Both vitamin C and lycopene are cancer fighting nutrients. This soup is also super quick to make and feels almost effortless. Plus, it’s a great way to use up extra or over-ripe tomatoes.
Drop me a comment to let me know what you think of the soup recipe, and feel free to tag me at https://www.facebook.com/georgiaspyra/or https://www.instagram.com/delish_soups_by_georgia_spyra/ with your photos. I’d love to see your creations.
Have a Healthy & Happy 2025,
Love, Georgia Spyra
Garden Fresh Tomato & Black Bean Soup
Equipment
- 1 large soup pot with lid
- 1 food processor
- 1 spatula
- 1 garlic press
- 1 chopping board
- 1 chopping knife
- 1 paring knife
- 1 vegetable peeler
- 1 can opener
- 1 set of mixing bowls
- 1 set of measuring cups
- 1 set of measuring spoons
- 1 immersion blender
- 1 soup ladle
Ingredients
- 4 extra large ripe tomatoes chopped
- 2 cups fire roasted tomatoes canned tomatoes
- 2 15 oz cans of black beans (or 1 large can)
- 2 whole carrots chopped into thin slices
- 2 celery stalks chopped into thin slices
- 5 cloves of garlic minced fine
- 1 medium zucchini chopped into thin slices
- 4 cups chicken broth or vegetable broth
- 2 cups boiling water in case the soup is too thick
- 1 large onion diced
- 2 tbsp olive oil
- 1 tbsp butter
- 1 ½ tsp sea salt (1/2 tsp to cook the onion & 1 tsp in the soup) or more to taste
- ½ tsp fresh ground black pepper or more to taste
- 2 whole bay leaves
- ½ lime (fresh squeezed) and more to each bowl according to individual tastes
- 3 green onions finely sliced for topping (optional)
- 1 tbsp coconut cream or milk to top each bowl of soup (optional)
Herb and Spice Blend
- ½ tsp dry oregano
- ½ tsp smoked paprika powder
- 1 tbsp cumin powder
- 1 pinch chili pepper flakes or more to taste
Instructions
- Wash and chop the veggies.
- Dice the onion and mince the garlic. Open the cans of tomatoes & beans.
- Start cooking the onion in 1/2 tsp sea salt and 2 tbsp of olive oil for 5 minutes. Add 1 tbsp of butter, melt it, then add the herb and spice blend and cook for 2 minutes. You can also add the bay leaves now or drop them in with the broth.
- Toss in the carrots, celery and zucchini and the garlic and cook for 15 min.
- Add the fresh and the canned tomatoes, stir and cook for 5 minutes.
- Next, throw in the black beans, stir and cook for 2 minutes.
- Pour in the broth, bring to a boil, reduce heat and simmer for 30-35 minutes. As soup is simmering, add the salt and pepper.
- Take the soup off the heat and pour 1/2 of it into a large bowl and puree it. Add the lime juice to the pureed soup, stir and pour it back into the soup pot and stir.
- Top each bowl with green onions, coconut cream (optional) and more lime if desired. Avocado slices are great too and so is sour cream.
