Soy & Black Bean Soup

  • Date October 07, 2014
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Have you ever considered using soy beans instead of black beans? Why? - well for one thing, while soy beans might have a tad bit more fat than black beans, they pack WAY less sodium. If your carb conscious, they are also less carbs than black beans. And of course, my favorite, more protein! This will be the first time I proposing a higher calorie food into a recipe. But for the added protein, less sodium, less carbs, and I find they taste almost better than those black beans in a soup!

Soy Beans vs Black Beans (per 1 cup comparison)

  • Calories: 240 vs 210
  • Fat 12 g vs 0g
  • Sodium 60 mg vs 890 mg
  • Carbs 16g vs 37 g
  • Protein 22g vs 14g

The big question is - is this really a soup recipe? It has so many purposes and is a great meal planning meal. I make it up and split into 6 servings at 225 calories per serving, or around 1 cup per serving. I freeze in bags and then you have endless options as to how you can serve it. See below for some of my ways of serving up this delicious "soup".


  • 2 x 15oz cans of black soy beans
  • 1 x 15oz can of black beans
  • 1 container of vegetable or chicken broth (900ml)
  • 1 small onion, chopped
  • 4 tbls garlic, crushed
  • 1 cup black bean salsa (newmans black bean salsa is my recommendation)
  • 2 tbls lemon juice
  • Red chili powder - to taste
  • Dried chives and onions - just add!
  • Salt and pepper
  • Cumin


  • Rinse the beans, chop the onions
  • Sautee the onions on medium heat
  • Puree 1/2 of the beans with chicken broth
  • Add the puree to the onions and cook until a quick boil
  • Add in the rest of spices and salsa and cook until boil again
  • Stir and then add in the rest of the beans 
  • Let simmer for 30-45 minutes

Husband Friendly Version

As you know by now, I am a VOLUME feeder. So a 1 cup portion of a soup is NOT going to cut it for me. Why not serve on top of rice and tell your husband it is a casserole. Men love casseroles. Or serve on top of spaghetti squash and you have once again created a delicious giant bowl of magical food. 

It looks like soup, but down below is your "filler"

Of course, that isn't enough for me, so why not throw on some fried mushrooms, peppers and chives?
Bulk up your soup!

See why I said it might not be a soup? When mixed together now it looks more like a pasta sauce. This is why I love this recipe, I can cook it up and use it so many different ways!

Have you had soy beans before? Are you willing to try?

1 comment:

B.B said...

Have to try this!! Yummy;-P