Clean Eating Refried Bean Soup Recipe

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This clean eating refried bean soup is perfect for a last minute meal!

This is one of those quick and easy soups that comes together in minutes, fills you up and is loaded with flavor. You can make this in a pot or a slow cooker, and it’s sure to please the whole family.

I actually came up with this recipe while I was creating a recipe for my next cookbook. I accidentally added too much water to the beans and ended up with soup instead of sauce for the casserole I was making. But it was a happy mistake, and one I’m sure you will appreciate on a busy weekday night when dinner has to be on the table in under 20 minutes.

Clean Eating Refried Bean Soup Recipe

The truth is, I have a lot of nights like that, so I’ll be making this again for Mini Chef. It doesn’t exactly fit in with my Paleo menu plan, but I did take a taste and honestly reconsidered not having beans in my diet. But for now, I’ll let Mini Chef enjoy this one, and I know you will too.


I did a Facebook Live video and made a much simpler version of this recipe using only three ingredients straight from the pantry. Check it out here!



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Clean Eating Refried Bean Soup Recipe

Clean Eating Refried Bean Soup

A super easy, quick to make soup you can enjoy last minute any night!
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Course: Soup
Cuisine: American, Mexican
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 14 servings (3 1/2 quarts)
Calories: 113kcal
Author: The Gracious Pantry


  • 45 oz. cans fat-free refried beans* (or make your own - see link above)
  • 1 lb. frozen organic corn
  • 2 cups water (you can adjust this to make your soup thicker or thinner as you like)
  • 12 oz. jar your favorite salsa (no sugar added)
  • 1 tbsp. ground cumin (optional)
  • 1 tbsp. garlic powder (optional)
  • 1 tbsp. onion powder (optional)
  • 1 tbsp. chili powder (optional)


  • Combine the beans, corn, water and salsa in a pot and bring to a soft boil until well heated. Stir frequently.
  • Addition of the spices is totally up to you and will depend largely on your salsa and how much flavor it provides the soup overall.


Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.


Serving: 1cup | Calories: 113kcal | Carbohydrates: 20g | Protein: 5g | Sodium: 717mg | Potassium: 202mg | Fiber: 5g | Sugar: 4g | Vitamin A: 605IU | Vitamin C: 2.6mg | Calcium: 58mg | Iron: 2.1mg

*Note: In this case, the fat-free refried beans are naturally fat-free simply because they do not have lard or fats added. It doesn’t mean they are processed more. This is a rare exception. I get mine at Trader Joe’s. They are the ones with the blue label.

Pinto beans boiled are practically fat free, with just .4 g in 130 g of beans. (Source)

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  1. after the soft boil, how long do we cook this for? also, the refried bean recipe… do we add the mashed beans into the water/oil mixture that we heated? and for how long?

    1. The Gracious Pantry says:

      Mary – You just cook until it’s well heated through. Everything is already cooked, so you’re really just heating things up. I’d say about 5 minutes, 10 at the very most. If you make them yourself, you treat them just like the canned variety. Just measure it out and add it to the pot.

  2. This will definitely be on the dinner rotation this week! Our family likes soups – especially Southwestern types – and I love that this recipe is quick and easy. And healthy! It sounds like a happy accident indeed!

    1. The Gracious Pantry says:

      Jacqui – Let me know how you like it! 🙂

  3. I’m making this right now and I’m so excited. I loooooove refried beans, love as in I’ve eaten straight out of the can before. I plan on topping with some avacado. Yummy 🙂

    1. The Gracious Pantry says:

      Katie – Fantastic! Let me know how you like it! 😀

    1. The Gracious Pantry says:

      Katie – Awesome!!! 😀

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