This delicious vegetarian black bean soup from Guatemala makes an easy starter. Use the Vitamix or blender for a smooth and creamy consistency. And, discover why Guatemalan food is so healthy!
Guatemalan food flies under the radar when it comes to notable cuisines, but it shouldn’t. Today we feature a delicious vegetarian black bean soup which shows off the best of Guatemalan soups. This slightly spicy black bean soup goes for a trip into the Vitamix or blender to deliver a creamy, smooth and healthy black bean soup recipe. It’s just perfect for those cold, winter months. If you are looking for healthy foods to make, this Guatemalan soup is a great choice.
We also take a peek at the Guatemalan diet. Many of you probably already eat many of the foods common to Guatemala without even realizing it. Guatemalan black beans are a highlight of diets throughout Central America. And, in a surprise, we discuss the strong connection between the basic foods of the once thriving Mayan culture and the Native American culture in North America. A surprise because of the totally differing growing conditions.
Read on to find out more.
Delicious Black Bean Soup Thanks to The Three Sisters
In another of those amazing “co-incidences”, the Mayan diet centers around corn, squash and beans. And guess what? They were the same 3 foods known as “the three sisters” upon which formed the cornerstone of the Native American diet, prior to the arrival of European/British settlement.
Now just think about this for a moment. Guatemala’s climate is tropical with coastal lowlands, as well as mountainous tracts of land in the highlands. They are totally different conditions to those which North America experiences. And yet the basic diet was the same. Both cultures raised crops.
The Mayans in Guatemala
Of course, the old Mayan culture was extremely powerful. Transportation and communication were well organized, primarily to maintain control over the populace. Given the totally different climates between North America and Central America, there is little doubt there was contact between these cultures and “the three sisters” basically prove it.
The Mayans controlled most of Central America. Indeed, when the Spanish finally conquered the Mayans, they were smart enough to realize that Antigua was the epicenter of the Mayan culture. Antigua remained the capital of “Central America”. “Central America” pre-dated all the current countries making up that region.
That’s the end of the history lesson, but the point is that the Mayans were brilliant in their ability to raise crops of corn, squash and beans in a difficult climate and a tough terrain. The Mayan culture may now be gone but we owe them a great debt of gratitude for what they have given the world in terms of food.
Today in Guatemala “the three sisters” are still prevalent. Think Guatemalan black beans, refried beans, corn-based tortillas (so much tastier than wheat; and gluten-free I might add), numerous varieties of corn, and of course all the different varieties of squash. Guatemalans now supplement these cornerstone ingredients with eggs, tomatoes, chicken, onions, peppers, limes and various herbs such as cilantro. Guatemalans therefore have a great selection of healthy foods to make. You can read more about Guatemalan food here from USA Today.
So, as you would expect, mildly spicy black bean soup is very common throughout Central America. I suppose this is not really a surprise when you consider how inexpensive and healthy these ingredients are. Read on for the recipe for this delicious black bean soup.
Delicious Black Bean Soup Using a Vitamix or Blender
Note that I have elected to blend the cooked soup using a Vitamix or other blender. This delivers a smooth and rather creamy soup. However, it is not mandatory to do so. It’s just as good in its pre-blended state. But Guatemalan restaurants usually serve it in restaurants as creme of black bean soup. And it depends on whether you want a creamy consistency or a more rustic version.
If you enjoy black bean tortilla soup, then you might want to add the tortilla chips in the garnish. It does add a crispy element to this slightly, spicy black bean soup.
The other garnishes give a big lift to the soup, especially the cilantro (coriander) and the lime. They are key to this dish. This soup also goes well with blue corn tortillas. They’re easy to make and they’re gluten free.
For a vegetarian black bean soup, we are using a vegetable stock as the base. But, chicken stock also works for this black bean soup recipe.
I like to cook black beans soup from scratch. Cooking black beans is no trouble. Just soak the black beans overnight and pre-cook them before you attempt to make the soup.
Yes, it means being organized, but honestly it takes 30 seconds of effort to soak raw black beans and another 30 seconds to put the soaked beans on to cook. And you will get 5 times as much product versus buying in a can. However, canned beans also work, if that is your preference.
I have also linked to another very good black bean soup recipe, we created last year. This one is un-blended, for a different option and texture.
Fancy some other, winter warming soups apart from this healthy black bean soup recipe? You might also like to try the following:
If a slightly, spicy black bean soup is a signature dish in Central America, then Tom Yum Soup is the signature dish of Thailand. Another popular, South East Asian soup is Beef Noodle Pho from Vietnam.
A winter favorite is Butternut Squash Soup. Popular, all over the world, we serve this soup with quinoa.
And, two choices from Turkey. Easy, Red Lentil Soup might be simple but it is a real favorite in our household. Yogurt Soup, yes yogurt, is served in restaurants all over Turkey. It’s easy and healthy. Give it a try!
| Servings | Prep Time | Cook Time |
| 4people | 20minutes | 20minutes |
| Servings | Prep Time |
| 4people | 20minutes |
| Cook Time |
| 20minutes |
- 1 tbsp olive oil
- 1 medium onions, brown finely chopped
- 2 cloves garlic finely chopped
- 2 medium tomatoes roughly chopped
- 1 small bell peppers (capsicums), red finely chopped
- 3 tsp cumin, ground
- 2 tsp paprika
- 2 tsp salt, ground sea
- 1 tsp black pepper, ground
- 4 cups vegetable stock or chicken stock
- 1 lb beans, black, raw soaked overnight and cooked for 45 minutes
- To add after blending
- 2 tbsp sour cream or plain yogurt
- 1 medium limes juice only
- Garnish
- 1 bunch onions, green (spring) finely sliced
- 1/2 bunch cilantro (coriander) chopped
- 1 medium tomatoes finely chopped
- 12 tortilla chips optional
|
Ingredients
Servings: people
Units:
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- In a large saucepan over a medium heat, add the olive oil and then the onion and saute for 3 minutes. Add the garlic and continue to saute for a further 2 minutes. Add the tomatoes, red bell pepper, cumin, paprika, salt and black pepper. Stir well to combine all the ingredients. Cook for a further 5 minutes, stirring occasionally. Add the stock and the cooked black beans. Bring to a boil and then simmer 15 minutes, stirring occasionally.
- Meanwhile prepare the garnish ingredients.
- After the soup has been simmering 15 minutes, remove from heat. Transfer the soup in batches to a food processor and blend to a smooth consistency.
- Re-heat the blended soup and when simmering turn off the heat and remove the lid. Allow to cool 2 minutes, then stir in the sour cream (or yogurt) and the lime juice.
- Serve into bowls and top with the garnish ingredients.
Claudia
What a lovely soup! I’ve made it twice so far, and I’ve gotten lots of compliments. Wonderful flavors.
Editor
Thanks Claudia. We love it as well. And healthy for you as well.
Sandhya Ramakrishnan
Black bean is one of my favorite bean and I will eat it any dish. Loved to read up on the Guatemala culture and these are some of the places I want to visit in my lifetime. The soup looks delicious and is something I would love to make.
Editor
I am sure you will enjoy visiting Guatemala, Sandhya. Lovely and green and full of interesting culture and lots of Historical, Mayan sights.
Jennifer A Stewart
I love black bean soup! My Cuban uncle always made black beans and rice every year and it was always the best. I could eat it all the time! Thank you for the cultural insight into Guatemala. So interesting!
Editor
Thanks Jennifer. We do have family in Guatemala so maybe I am a bit biased but we really enjoy traveling there and enjoying all the wonderful food. I love the beans – black beans, refried beans, fresh tortillas. I could go on.
Hanady | Recipe Nomad
Black bean soup sounds perfect for a cold day like today! And your pictures of Guatemala are breathtaking! What a beautiful country!
Editor
Thank you so much. We really enjoyed Guatemala, such an underrated country with excellent food. I do enjoy the Black Bean Soup, so filling and good for you.
Just Jo
I’ve been to Mexico and saw the Mayan ruins at Chichen Itza but that’s as close to Guatemala as I’ve gotten! I love black beans and as I have an Instant Pot, I can cook them super speedily now. I will definitely be giving this a go – it looks wonderful 😀
Editor
Thanks Jo. I haven’t been to Chichen Itza, but I have seen Mayan ruins in Tikal and also Copan, in Honduras. I am in awe of the Mayans. As for the soup, so hearty for winter and easy to make.
Sasha @ Eat Love Eat
This soup looks delicious! Yum!
Editor
And easy to make. Thanks.
Julie | Bunsen Burner Bakery
Your pictures from Guatemala are beautiful! I love the sound of this black bean soup – also seems like a perfect candidate for either slow or pressure cooking.
Editor
Hi Julie, appreciate the comments on the Guatemalan photographs. Your right about the slow cooker or pressure cooker. Either would work with this recipe.
Marisa Franca @ All Our Way
For some reason, I don’t like my soup completely smooth — I like a bit of texture. We love black bean soup. There was a famous restaurant in Indy that featured black bean soup — it was their specialty. I believe they laced the soup with a touch of alcohol. I’ll have to make your bean soup and see if it tastes like I remember.
Editor
Thanks Marisa. We also enjoy the un-blended version of this soup. I think you might be onto something there with the addition of the alcohol. It is what I love about cooking. Starting with a basic recipe and tweaking it with a different ingredient or method. Thanks for your comment.
Anvita
I have all these ingredients in my pantry right now. Soups are turning our to be a great idea for dinner these days when the weather is cool and you want to enjoy something warm and light.Looks delish
Editor
Yes I love how this soup is made with food staples and so easy to make. We also make a batch of soup on the weekend after we have shopped and the veggies are still nice and fresh for eating later in the week. Makes things nice and easy during the week.
Byron Thomas
I have been craving black bean soup for some time now. I saw someone making a bit pot of it on the food network a few weeks back and it’s been in my mind since then. I’ve never had black bean soup, but we eat a lot of black beans in our home. I can’t wait to try this. It looks so delicious!
Editor
I’ve noticed you enjoy lentils Byron, so this should be right up your alley. Blending it is optional, but does give it a smooth and creamy texture. I hope you enjoy it.
Priya Srinivasan
Beautiful ingredients and a delicious soup!!!
Editor
A good summary. Also full of inexpensive but tasty ingredients.
Veena Azmanov
I love black bean soup. I often make mine in a slow cooker. I love that you added cumin to it. I usually don.t…. I bet it tasted yum…
Editor
Thanks Veena! I do enjoy the cumin and I have also made it in the slow cooker but I was looking for a quicker version this time.
Amy Katz from Veggies Save The Day
This black bean soup looks wonderful! And I think I have all the ingredients in my kitchen already!
Editor
That is exactly what I love about black bean soup. Made from everyday ingredients and just full of flavor.
Tanya
I love black beans (but hubby is allergic). I would love to create this recipe. Maybe I’ll make it one day when he’s away. More for me 🙂
Editor
So sorry for you Tania. My wife is gluten-free so I understand your pain.
Christine McMichael
Black beans are EVERYTHING! Love black bean soup. I’ll definitely need to try this recipe!
Editor
Black beans can be used in so many different dishes. And you have to love that color. It brings such attitude to the dish!
Dene' V. Alexander
Your pictures of Guatemala are absolutely gorgeous!! The fabulous recipe make this post even better!!
Editor
Thank you so much Dene. We really enjoyed our time in Guatemala, and so photogenic. The food was also most enjoyable.
Stephanie@ApplesforCJ
This soup sounds delicious. I always have black beans on hand but never used them in soup. I think I need to try this. Interesting read about the three sisters..I eat corn, squash, and beans fairly often so could definitely be on board.
Editor
Yes and the 3 sisters are so enjoyable to eat! I really do enjoy black beans, not just in this soup but also great in a salad.
Pam
My friend from Guatemala makes something similar to this and I love it! I need to try this recipe at home.
Editor
It’s also very easy to make as I am sure your friend would attest.
Tracy Iseminger
I LOVE black bean soup! I’d love to try this recipe to get an authentic taste of Guatemala! BTW… your photos are beautiful 🙂
Editor
Thanks so much for your comments on the photos. Guatemala is such a photogenic place, full of good food and fabulous Mayan colors.
valmg @ From Val's Kitchen
I love soup, it’s one of the best things about winter. This sounds like a hearty, comforting soup.
Editor
I love your passion about soup. I feel the same way. Inexpensive, healthy, tasty and filling. What more do you need?
Erin
Love black bean soup, will have to try it prepared like this!
Editor
The creamy taste and smooth consistency, make it a little different.
Whitney Bond
Looks healthy, warm and delicious!
Editor
Thanks Whitney. Such an easy and inexpensive meal to make.
Monica
Yum, I’m always looking for new soups, will definitely give this a try!
Editor
Monica, it is delicious and made from everyday ingredients.
Anne Murphy
The soup sounds delicious!
Corn, beans and squash – in different varieties, of course, adapted to the very different climates – are all over the Americas, in every agricultural society. And they are such a wonderful combination!
Loved your look at Guatemala. My dad went there on business when I was a kid, so introduced me then to marimba music and the beautiful textiles… but not the food.
Editor
You are right on the money about corn, beans and squash. The Incas also were brilliant at developing crops that would survive and thrive at different micro-climates and elevations.
Sometimes I think modern food could take a leaf out of their book and look at more natural ways to develop new foods.
Sia | Monsoon Spice
It was a beautiful read and insight into a new food culture. I am not quite familiar with the food from Guatemala and your post was an eye opener as how familiar I am with the ingredients used in this soup. Loaded with veggies and black beans, I can’t think of any reasons not to try it as I have almost all the ingredients in my pantry and fridge. 🙂
Editor
I really enjoy researching the history of food and whenever we travel to a country we invariably go on a food tour. The guides are a wealth of information and from here we get many of our recipe ideas. It was on one of these tours we found out that Guatemala really is the home of the avocado.
Who would have thought? This soup is indeed made from everyday ingredients. I hope you enjoy it.
Michelle Frank | Flipped-Out Food
Visiting Guatemala is on my bucket list for its beauty, culture, and cuisine. I thoroughly enjoyed the history lesson here, particularly regarding the Mayans and Antigua! The concept of “the Three Sisters” was a new concept to me. Coincidentally, black bean soup is a favorite go-to in my house (though I almost always make it in the slow-cooker). I have not blended my soup before: your soup looks incredibly creamy, so I will be giving it a try!
Editor
You won’t regret going to Guatemala. Antigua is a highlight. And further afield, Chichicastenango and Lake Atitlan and Tikal are all brilliant visits.
Quite often, I don’t blend this soup, but blending obviously gives it a creamier and smoother texture and is more appealing to the eye.
Quinn Caudill
I love black bean soup and this sounds wonderful.
Editor
It is certainly easy to make. I hope you enjoy it.
Lisa | Garlic & Zest
This is such a great, straightforward recipe! I love black bean soup and don’t make it nearly enough.. I love it because it’s simultaneously healthy and hearty!
Editor
You are right on the money there Lisa. Black bean soup is not only healthy and hearty but also inexpensive to make. I hope you enjoy it.
Kristine
Oh my gosh, this soup sounds incredible! I love black beans, but I’ve never made soup! I can’t wait to try this!
Editor
Thanks Kristine. Black beans are so versatile not to mention that they are healthy, filling and inexpensive.
Beatrice
Do you drain the beans after soaking or reserve the water to add to the soup
Editor
Hi Beatrice. I do like to drain the beans after soaking. Cheers….Mark