Mexican Vegan Black Bean Soup or Dip

Mexican Vegan Black Bean Soup or Dip, dairy free, grain free, gluten free - Foody First

Anything that is even remotely Mexican flavoured, and I’ll be THERE. This tasty soup reminds me of potlucks and that black bean dip with layers of beans, sour cream/greek yogurt, salsa, guac, and shredded cheese. Take the flavours of that dip, turn it into a warm soup (without the dairy!) and you’ve got yourself a Mexican Fiesta hug in a bowl.

The first time I made this I stuck the leftovers in the fridge and the next day I came back to it and it was so thick! My tasty soup had turned into a delicious dip! You can always reheat the soup and it will become slightly runnier (and can add more liquid if you want!), but I am just as happy to serve it over sweet potatos or eat with chips and guac.

This soup is so filling from all the plantbased protein and dietary fiber. You won’t have a sugar crash as the beans contain resistant starch and basically pass through us without a large impact on our blood sugars (goodbye hangries 1 hour after eating!).

I first discovered this soup on Cookie & Kate, who I am so thankful for!

Mexican Vegan Black Bean Soup or Dip

Serves 6-8 // Vegan, Refined Sugar-Free, No Sugar Added, Vegetarian, Gluten Free, Dairy Free


  • 2 Tablespoons avocado oil or favourite cooking oil (can omit if using slow cooker)

  • 1 large carrot, peeled, and sliced into thin rounds

  • 1 onion, chopped

  • 3 celery ribs, sliced

  • 6 garlic cloves, minced (3 teaspoons)

  • 4 ½ teaspoons ground cumin

  • 1 tsp salt

  • ¼ tsp pepper

  • ¼ - ½ teaspoon red pepper flakes (use ¼ if you don’t like spice)

  • 4 (19-ounce/540ml) cans of black beans, rinsed and drained

  • 1 bouillon cube + 4 cups water OR 4 cups of broth (plus more if you want the soup runnier)

  • 1 lime, for serving

Optional pictured toppings:

  • Drizzle of olive oil

  • Hemp hearts

  • Diced avocado

  • Shredded red cabbage


  1. Slow cooker: Add all ingredients to a 6qt (24-cup) slow cooker. Cook on low for 6-8 hours. If you have an immersion blender, you can blend soup, leaving some chunks behind. If not, just use a masher. Add a bit more liquid if you want the soup runnier. Before serving, stir in the juice of 1 lime.

  2. Stovetop: Add avocado oil to a very large pot and heat up for 1 minute over low. Add carrots, onion, and celery and stir until softened - about 10 minutes. Add garlic, spices, and salt, and stir for 30 seconds. Add black beans, bouillon cube with water or broth and simmer for about 30 minutes. Use an immersion blender to make as smooth as you want. Add a bit more liquid if you want the soup runnier. Before serving, stir in the juice of 1 lime.

  3. To serve as a soup: Serve immediately with avocado, red cabbage, a drizzle of olive oil, and corn chips. Store leftovers in the fridge and add water when you want to eat it as it thickens quite a bit.

  4. To serve as a dip: Let cool completely in the fridge, preferably over night. This will thicken the soup, turning it into a dip. Serve cooled with corn chips and guac!

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I found this recipe on Cookie & Kate!