Hearty & Healthy Cuban Black Bean & Tomato Soup: A Flavorful Weight Watchers Delight

Embark on a culinary journey to the vibrant streets of Cuba with this incredibly delicious and satisfying Cuban Black Bean and Tomato Soup. This recipe takes traditional Cuban flavors and transforms them into a wholesome, easy-to-make, and naturally Weight Watchers-friendly meal. It’s a testament to how simple, humble ingredients can create a dish bursting with richness, warmth, and refreshing zest. With black beans and ripe tomatoes as its stars, complemented by aromatic spices, sautéed onions, and sweet carrots, every spoonful offers a perfect balance of savory and slightly tangy notes.

Beyond its fantastic flavor, this soup is a powerhouse of nutrition. It’s naturally low in calories but high in fiber and protein, ensuring you feel full and energized without compromising your healthy eating goals. What’s more, it’s incredibly quick to prepare, often coming together in under 30 minutes of active cooking, making it an ideal choice for busy weeknights. Crafted from basic pantry staples, it’s also wonderfully budget-friendly. Finish each bowl with a bright squeeze of fresh lime juice and a sprinkle of vibrant cilantro for an authentic Cuban touch. Dive into this 1-Point Weight Watchers classic today, and explore our other healthy dinner recipes to keep your meal plans exciting and on track!

Why You’ll Love This Cuban Black Bean & Tomato Soup

This Cuban Black Bean and Tomato Soup isn’t just another recipe; it’s a versatile, nutritious, and incredibly flavorful dish that offers numerous benefits for anyone looking for a wholesome meal. Here’s why it deserves a spot in your regular rotation:

• Weight Watchers-Friendly: For those following the Weight Watchers program, legumes like black beans are typically 0 points, making this soup an exceptional choice. You can indulge in a generous, satisfying bowl without worrying about exceeding your daily SmartPoints budget. This makes healthy eating effortless and enjoyable, offering a delicious way to stay on track with your wellness journey.
• Affordable and Accessible: The core ingredients for this soup are incredibly budget-friendly and readily available in any grocery store. Black beans, canned diced tomatoes, onions, carrots, and common spices form the backbone of this recipe, ensuring you can create a delightful and nutritious meal without breaking the bank. It’s proof that healthy eating doesn’t have to be expensive.
• Quick and Easy to Prepare: This one-pot wonder is perfect for busy lifestyles. You can have a hearty, flavorful meal ready in under 45 minutes, with only about 15-20 minutes of active cooking time. The rest is simply allowing the rich flavors to meld and deepen as the soup simmers. It’s ideal for a quick weeknight dinner or a simple weekend lunch.
• Incredibly Satisfying: The robust combination of black beans and a medley of vegetables provides an abundance of dietary fiber and plant-based protein. This powerful duo works together to keep you feeling full, satiated, and energized for hours, effectively curbing cravings and preventing overeating. It’s a truly nourishing meal that supports long-term satiety.
• Authentic & Rich Flavor: Experience the true essence of Cuban cuisine with every spoonful. The blend of earthy cumin, aromatic oregano, and the natural sweetness of tomatoes perfectly complements the hearty black beans. A hint of garlic and onion forms a savory foundation, creating a complex yet comforting flavor profile that transports your taste buds straight to the Caribbean.

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Servings: 4

Serving Size: 1.5 cups (approximately 360 g)

1 WW Point Per Serving. You can view the recipe on the WW Apphere. (WW login required.)

Essential Ingredients for Authentic Flavor

Crafting this soulful Cuban Black Bean and Tomato Soup begins with a selection of fresh, high-quality ingredients. Most of these are likely already in your pantry, making this recipe not only simple but also incredibly convenient. Each component plays a vital role in building the soup’s distinctive Cuban flavor profile.

• 2 cups of cooked black beans (caraotas negras), (340 g) or 1 can (425 g), rinsed and drained – The star of the show, providing a creamy texture and robust flavor.
• 2 cups of canned diced tomatoes, (480 g) – Adds a sweet and tangy acidity, balancing the richness of the beans.
• 1 medium white onion, finely chopped, (150 g) – Forms the aromatic base, sweetening as it sautés.
• 1 medium carrot, diced into small cubes, (120 g) – Contributes natural sweetness and additional nutrients.
• 2 cloves garlic, minced or crushed – Essential for that deep, savory flavor.
• 1 teaspoon of olive oil, (5 ml) – Used for sautéing, keeping the recipe light and healthy.
• 1 teaspoon of ground cumin, (3 g) – The signature spice of Cuban cuisine, offering earthy warmth.
• 1 teaspoon of dried oregano, (2 g) – Adds a herbaceous, slightly bitter note that complements the other flavors.
• 4 cups of vegetable or chicken broth, (960 ml) – The liquid base, choose low-sodium for better control over saltiness.
• 1 teaspoon of salt, (5 g) or to taste – Enhances all the flavors; adjust to your preference.
• 1/2 teaspoon of black pepper, (1 g) – Adds a subtle warmth and mild spice.
• Optional garnish: chopped fresh cilantro or a squeeze of lime – Provides a burst of freshness and acidity, elevating the soup’s vibrancy.

Step-by-Step Instructions to Master Your Cuban Black Bean Soup

Follow these detailed steps to create a truly memorable and authentic Cuban Black Bean and Tomato Soup. Each step is designed to maximize flavor and ensure a perfectly cooked dish.

1. Prepare Your Ingredients: Before you begin cooking, take a moment to gather all your ingredients and perform the necessary chopping. Dice the carrot into small, uniform cubes – this ensures they cook evenly and become tender at the same rate as the onions. Finely chop the white onion and mince or crush the garlic cloves. Having everything prepped makes the cooking process smooth and enjoyable.
2. Sauté the Aromatics: Heat 1 teaspoon of olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Once the oil glistens, add the finely chopped onion, crushed garlic, and diced carrot. Sauté these aromatics for 5-7 minutes, stirring occasionally. The goal here is to allow the onion to become translucent and soften, and the carrot to begin releasing its natural sweetness, forming a foundational layer of flavor for your soup.
3. Toast the Spices: Once the vegetables are tender, sprinkle in the ground cumin and dried oregano. Stir well, ensuring the vegetables are evenly coated with these fragrant spices. Allow the spices to toast gently for about 1 minute. This crucial step “blooms” the spices, intensifying their aroma and flavor, which will permeate throughout the entire soup. Be careful not to burn them.
4. Add Tomatoes and Beans: Pour the canned diced tomatoes into the pot, including all their juices. Stir to combine with the sautéed aromatics and spices. Let this mixture simmer for 3-4 minutes, allowing the tomato flavors to slightly reduce and concentrate. Next, add the rinsed and drained black beans. Mix thoroughly, ensuring everything is well integrated. This step begins to meld the foundational flavors into a cohesive unit.
5. Simmer to Perfection: Gradually add 4 cups of vegetable or chicken broth, stirring gently to incorporate all the ingredients. Bring the mixture to a boil over medium-high heat. As soon as it reaches a rolling boil, reduce the heat to low, cover the pot (partially if you prefer a slightly thicker soup), and let it simmer for 15-20 minutes. Stir occasionally to prevent any sticking to the bottom of the pot and to ensure even cooking. This simmering time allows the flavors to deepen and harmonize beautifully.
6. Create a Creamier Texture (Optional): For those who prefer a richer, creamier soup without adding dairy, here’s a fantastic trick: carefully remove about 1 cup of the soup (make sure to get a good mix of beans and vegetables). Blend this portion until it’s completely smooth using an immersion blender directly in the pot, or transfer it to a regular blender (use caution with hot liquids). Return the blended portion to the main pot and stir it in. This naturally thickens the soup and enhances its velvety consistency.
7. Season and Finish: Taste the soup and adjust the seasoning as needed. Add salt and black pepper incrementally until the flavors sing. Remember, you can always add more, but you can’t take it away! Let the soup simmer for an additional 2-3 minutes to allow the newly adjusted seasonings to fully integrate.
8. Serve Hot and Garnish: Ladle the hot, fragrant soup into individual bowls. For an authentic and vibrant finish, garnish generously with freshly chopped cilantro or a refreshing squeeze of lime juice. The fresh lime brightens all the flavors, offering a zesty contrast to the rich beans. Serve immediately and enjoy!

Creative Variations & Smart Substitutions

While this Cuban Black Bean and Tomato Soup is perfect as is, it’s also incredibly versatile. Feel free to experiment with these variations and substitutions to tailor the recipe to your taste preferences or available ingredients.

• Add Lean Protein: For a heartier, more filling version, consider incorporating lean cuts of pork such as loin or tenderloin. Dice the pork into small cubes, season them, and sear them in the pot before adding the onions and carrots. This develops a deeper flavor. Alternatively, shredded chicken or turkey can also be added for extra protein, or even plant-based “meat” crumbles for a vegetarian option.
• Fresh Tomatoes for a Tangy Kick: If you prefer the vibrant taste of fresh produce, swap canned diced tomatoes for 2 cups of chopped fresh Roma or vine-ripened tomatoes. Sauté the fresh tomatoes with the onions and carrots until they break down and release their juices, turning a rich red color. This will create a slightly brighter, tangier base for your soup, offering a different but equally delightful flavor profile.
• Aromatic Herb Boost: While the recipe keeps it simple with oregano, you can significantly elevate the soup’s flavor with additional fresh aromatic herbs. Add a generous handful of chopped fresh cilantro right before serving for a burst of zesty freshness. A bay leaf added during simmering can also impart a subtle, savory depth. For an unexpected twist, a tiny pinch of fresh mint or epazote could offer unique regional flair.
• Spice It Up: For those who appreciate a bit of heat, easily transform this comforting soup into a spicy sensation. Introduce a dash of smoked paprika along with the cumin and oregano for a smoky undertone, or add a pinch of cayenne pepper, a diced jalapeño, or a few dashes of your favorite hot sauce during the simmering stage. Adjust the amount to your desired level of spiciness.
• Vegetarian/Vegan Enhancements: To make this soup even more substantial and flavorful for a plant-based diet, consider adding other vegetables. Diced bell peppers (red or green) sautéed with the onions add sweetness and color. A diced sweet potato or some plantain slices cooked into the soup can add another layer of texture and natural sweetness. Ensure to use vegetable broth for a fully vegan option.

Expert Tips & Tricks for the Best Cuban Black Bean & Tomato Soup

Achieving the perfect Cuban Black Bean and Tomato Soup is easy with a few expert tips. These suggestions will help you maximize flavor, optimize texture, and make the most out of your cooking experience.

• Create Natural Creaminess: For a wonderfully creamy texture without any dairy, the blending trick is essential. Blending just one cup of the soup (beans and all) until smooth and then stirring it back into the pot works wonders. This not only thickens the soup but also enriches its overall consistency and mouthfeel, making it incredibly satisfying.
• Slow Cooker Option for Deeper Flavor: If time allows, transform this quick recipe into a slow-cooker masterpiece. The “low and slow” cooking process allows the flavors to meld and deepen significantly, resulting in an even more intensely flavorful and aromatic dish. Simply sauté the aromatics, add all ingredients to the slow cooker, and cook on low for 6-8 hours or on high for 3-4 hours.
• Mastering Fresh Tomatoes: If opting for fresh tomatoes, ensure you sauté them thoroughly. Cook them until their liquid has largely evaporated, their color deepens, and they begin to break down. This process concentrates their natural sweetness and acidity, yielding a more robust and flavorful tomato base for your soup.
• Meal Prep-Friendly Marvel: Cuban Black Bean Soup is an excellent candidate for meal prepping. Make a large batch at the beginning of the week and store it in airtight containers in the refrigerator for up to 4-5 days, or freeze portions for up to 3 months. It reheats beautifully and often tastes even better the next day as the flavors continue to develop.
• Versatile Black Bean Paste: For a different culinary application, reduce the finished soup until it’s very thick and creamy, then blend it into a smooth black bean paste. This versatile paste is perfect for dipping with tortilla chips, spreading on sandwiches, or using as a filling for burritos and tacos.
• Quality Broth Makes a Difference: The broth is the foundation of your soup’s liquid flavor. Using a good quality vegetable or chicken broth (preferably low-sodium) can significantly enhance the overall taste of your soup. If you have homemade broth, even better!
• Don’t Skip the Fresh Garnish: The optional fresh cilantro and lime squeeze are more than just a garnish; they are vital for balancing the rich, savory flavors of the soup. The acidity of the lime cuts through the richness, while the cilantro adds a burst of herbaceous freshness that brightens every bite.

Frequently Asked Questions (FAQ)

Here are some common questions about making and enjoying Cuban Black Bean and Tomato Soup:

• Can I use dried black beans instead of canned? Yes, absolutely! If using dried black beans, you’ll need to soak them overnight (or quick-soak) and then cook them until tender before adding them to the soup. Typically, 1 cup of dried beans yields about 2-3 cups cooked. Adjust cooking time accordingly.
• How long does this soup last? Stored in an airtight container in the refrigerator, this soup will stay fresh for 4-5 days. It also freezes beautifully for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop or in the microwave.
• Is this soup spicy? As written, the recipe is not spicy. It relies on the warmth of cumin and black pepper. If you enjoy heat, refer to the “Spice It Up” variation for suggestions on adding cayenne, jalapeños, or hot sauce.
• What are some good serving suggestions? This soup is fantastic on its own. For a more complete meal, serve it with a side of brown rice, a simple green salad, crusty bread for dipping, or a dollop of Greek yogurt or a few slices of avocado for extra creaminess.
• Can I make this soup in an Instant Pot? Yes! Sauté the aromatics in the Instant Pot on the Sauté function. Add all other ingredients (except fresh garnishes), seal the lid, and cook on High Pressure for 10-15 minutes. Allow for a natural pressure release for 10 minutes before quick-releasing any remaining pressure.

5 from 1 vote

Cuban Black Bean Soup

Servings:
4

Prep:

15 minutes
mins

Cook:

30 minutes
mins

Total:

45 minutes
mins

A hearty and satisfying low-point Cuban soup.

Ingredients

• 
  ▢
  
  
  2
  cups
  of cooked black beans,
  caraotas negras, (340 g) or 1 can (425 g), rinsed and drained

• 
  ▢
  
  
  2
  cups
  of canned diced tomatoes,
  (480 g)

• 
  ▢
  
  
  1
  medium white onion,
  finely chopped, (150 g)

• 
  ▢
  
  
  1
  medium
  carrot,
  diced into small cubes, (120 g)

• 
  ▢
  
  
  2
  cloves
  garlic

• 
  ▢
  
  
  1
  teaspoon
  of olive oil,
  (5 ml)

• 
  ▢
  
  
  1
  teaspoon
  of ground cumin,
  (3 g)

• 
  ▢
  
  
  1
  teaspoon
  of dried oregano,
  (2 g)

• 
  ▢
  
  
  4
  cups
  of vegetable or chicken broth,
  (960 ml)

• 
  ▢
  
  
  1
  teaspoon
  of salt,
  (5 g) or to taste

• 
  ▢
  
  
  1/2
  teaspoon
  of black pepper,
  (1 g)

• 
  ▢
  
  
  Optional garnish: chopped fresh cilantro or a squeeze of lime

Cook Mode

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Instructions

• Gather all your ingredients and chop the vegetables. Dice the carrot into small, uniform cubes to ensure they cook evenly. Finely chop the white onion.
• Heat 1 teaspoon of olive oil in a large pot over medium heat. Once the oil is hot, add the chopped onion, crushed garlic, and carrot. Sauté for 5-7 minutes, stirring occasionally, until the onion is translucent and the carrot begins to soften.
• Sprinkle in the ground cumin and dried oregano. Stir well to coat the vegetables evenly with the spices. Allow the spices to toast for about 1 minute, releasing their aroma.
• Add the canned diced tomatoes to the pot, along with their juices. Stir to combine, and let the mixture simmer for 3-4 minutes. Then, add the black beans and mix thoroughly. This will start to meld the flavors together.
• Gradually add 4 cups of vegetable or chicken broth, stirring gently. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low and let it simmer for 15-20 minutes. Stir occasionally to prevent sticking.
• For a creamier texture, remove 1 cup of the soup and blend it until smooth using a blender or immersion blender. Return the blended portion to the pot and stir to incorporate.
• Taste the soup and add salt and black pepper as needed. Let it simmer for an additional 2-3 minutes to blend the flavors.
• Ladle the soup into bowls. Garnish with fresh cilantro or a squeeze of lime for a zesty touch, if desired. Serve hot.

Notes

Just 1 WW Point per bowl.

Nutrition

Serving:
533
g


Calories:
183
kcal


Carbohydrates:
33
g


Protein:
9.5
g


Fat:
2.4
g


Saturated Fat:
0.3
g


Sodium:
1881
mg


Potassium:
812
mg


Fiber:
10
g


Sugar:
3
g


Calcium:
110
mg


Iron:
3.4
mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course:
Soup

Cuisine:
Cuban

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