Low FODMAP Black Bean Soup Recipe 

This hearty Low FODMAP Black Bean Soup recipe is made with canned black beans, diced tomatoes, low FODMAP stock, warm cumin, and bright lime juice. The result is a savory, smoky, and cozy soup that is incredibly satisfying and gut-friendly. This recipe is perfect for a quick weeknight meal or a cold-weather lunch, making four healthy and comforting servings.

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Low FODMAP Black Bean Soup Ingredients

This recipe makes 4 low FODMAP servings.

Base & Veggies

• 1 tbsp garlic-infused olive oil (no garlic pieces)
• 1 medium carrot, finely diced (about 60 g)
• 1 small celery stalk, finely diced (about 40 g; in a safe serving)
• ½ red bell pepper, diced (about 60–70 g)
• 3 tbsp green tops of scallions or green leek tops, finely sliced (in a safe serving)

Beans & Liquids

• ¾ cup canned black beans, drained and well rinsed (about 130 g total)
• 1 cup canned diced tomatoes, with juices (about 240 ml; plain, no onion/garlic)
• 3 cups low FODMAP vegetable or chicken stock (onion- and garlic-free)
• ½ cup water (plus more if needed for thinning)

Spices & Flavor

• 1 ½ tsp ground cumin
• 1 tsp smoked paprika (or regular paprika)
• ½ tsp dried oregano
• ¼–½ tsp mild chili powder (check ingredients for no onion/garlic powder)
• Pinch of ground black pepper
• ½–¾ tsp fine sea salt, or to taste
• 1–2 tsp fresh lime juice, plus extra wedges for serving

Optional add-ins & toppings

• ½ cup cooked white rice or quinoa stirred into the soup
• 2 tbsp chopped fresh cilantro
• 2 tbsp lactose-free plain yogurt or lactose-free sour cream (for serving)
• Extra sliced scallion greens for garnish

How To Make Low FODMAP Black Bean Soup

1. Prep the veggies and beans: Start by rinsing and draining the canned black beans very well under cold water. This helps reduce the FODMAP content. Set the beans aside. Then, finely dice the carrot, celery, and red bell pepper, and slice the green tops of the scallions or leeks.
2. Sauté the aromatics: In a medium-sized pot, heat the 1 tablespoon of garlic-infused olive oil over medium heat. Add the diced carrot, celery, red bell pepper, and the sliced scallion greens. Cook the vegetables, stirring them often, for 5–7 minutes until they have softened nicely.
3. Add spices for flavor: Sprinkle in the ground cumin, smoked paprika, dried oregano, chili powder, black pepper, and a small pinch of salt. Stir the spices and cook them for 30–60 seconds until they become wonderfully fragrant. This step “wakes up” the spices and helps build a deep flavor base.
4. Add beans, tomatoes, and stock: Pour in the rinsed black beans, the canned diced tomatoes (with their juices), the stock, and the initial ½ cup of water. Stir everything well to combine the ingredients, making sure to scrape up any browned bits stuck to the bottom of the pot.
5. Simmer the soup: Bring the soup to a gentle boil, then immediately reduce the heat to low-medium. Cover the pot loosely and let the soup simmer for 15–20 minutes, stirring occasionally. The soup is ready when the carrot is tender and all the flavors have fully blended together.
6. Blend a little for creaminess (optional): If you prefer a thicker, creamier soup, use an immersion blender to partially blend the soup directly in the pot. Only pulse a few times so that some beans remain whole for texture. Alternatively, scoop out about 1 cup of the soup, blend it until smooth in a regular blender, and stir it back into the pot. Skip this step if you enjoy a chunky soup.
7. Adjust thickness and taste: If your soup seems too thick, stir in a bit more water or stock until you reach your preferred consistency. Taste the soup and add more salt, pepper, or chili powder as necessary. Stir in 1–2 teaspoons of fresh lime juice right at the end for a pop of brightness.
8. Add rice/quinoa if using: If you want a more filling meal, stir in the optional ½ cup of cooked white rice or quinoa. Heat the soup for another 2–3 minutes until the grain is warmed through completely.
9. Serve with toppings: Ladle the hot soup into bowls. Top with chopped fresh cilantro, extra sliced scallion greens, a spoonful of lactose-free yogurt or sour cream, and a final squeeze of fresh lime juice. Enjoy immediately while hot.

Recipe Tips

• Rinse the Beans Thoroughly: This is a crucial step for reducing FODMAPs. Rinsing canned beans removes the water-soluble galactooligosaccharides (GOS) that cause digestive upset. Do not skip rinsing, and make sure the beans are well-drained.
• Toast the Spices: Cooking the cumin, paprika, and oregano for 30–60 seconds before adding the liquids is called blooming the spices. This releases their volatile oils and significantly deepens their smoky, earthy flavor, making the soup much richer.
• Use Garlic-Infused Oil for Scent: Garlic-infused oil allows you to add the delicious flavor of garlic without the high-FODMAP fructans. Use it to sauté your vegetables for a powerful savory base without irritating your gut.
• Always Finish with Lime Juice: Adding fresh lime juice right at the end is a common trick in Mexican and Latin American cooking. The acidity brightens the heavy, smoky flavors of the soup, making it taste fresh and balanced.

What To Serve Low FODMAP Black Bean Soup

This cozy Black Bean Soup pairs wonderfully with simple, light sides. Serve it with a small side of toasted gluten-free bread or low FODMAP crackers for dipping. For a refreshing balance, pair it with a light side salad made of butter lettuce, sliced bell peppers, and a simple vinegar and oil dressing. If you want a heartier meal, enjoy the soup over a small, safe serving of cooked white rice or quinoa. A final garnish of fresh cilantro and a swirl of lactose-free sour cream adds both flavor and visual appeal to the bowl.

How To Store Low FODMAP Black Bean Soup Leftovers

• Refrigerate: Store the cooled soup in an airtight container in the refrigerator for up to 4 days. The flavors will actually continue to deepen overnight, making it a wonderful leftover lunch.
• Freeze: This soup freezes very well. Once completely cooled, transfer the soup to freezer-safe containers, leaving about an inch of headspace at the top (liquid expands when frozen). It can be frozen for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.

Low FODMAP Black Bean Soup Nutrition Facts

• Calories: 205 kcal
• Total Fat: 5.5g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 550mg
• Total Carbohydrate: 32g
• Dietary Fiber: 12g
• Sugars: 7g
• Protein: 8g

Frequently Asked Questions

• Is the small amount of black beans safe for the Low FODMAP diet? Yes. Monash University has tested canned black beans (well-rinsed and drained) and found them to be low FODMAP at a serving size of 40g. This recipe uses about 32g per serving, which is safely within the recommended guidelines. It’s important to stick to one serving.
• Can I make this soup thicker without blending? Yes, you can. To naturally thicken the soup, simply remove the lid and let the soup simmer uncovered for the last 5 to 10 minutes of cooking time. This allows some of the liquid to evaporate, resulting in a denser, richer soup.
• Where can I find low FODMAP vegetable stock? Check your local grocery store. Many brands now make onion and garlic-free vegetable or chicken stock. You can also buy low FODMAP bouillon powder or paste online and mix it with water, which gives you more control over the flavor.

Try More Recipes:

• Low FODMAP Beef Stew Recipe
• Low FODMAP Beef and Barley Soup Recipe
• Low FODMAP Chicken Salad Recipe