A Black Bean Soup That Loves You Back

blackbeansA 2003 study in the journal Food and Chemical Toxicology found that black beans helped prevent DNA damage in mice. Translation: A  diet rich in black beans may help to fight against cancer and assist in keeping you in tip-top health! In addition to these cancer-fighting benefits, black beans are also chockfull of anthocyanins, which a 2012 study in the journal Neurology found to be beneficial toward the prevention of Parkinson’s disease. Grab a bowl and start your healthy quest with this yummy black bean soup!

Makes Five Servings –  Serving Size: 1 cup


15 ounce can black beans, drained and rinsed

1 tablespoon extra virgin olive oil

1 cup onion, small dice

2 teaspoon fresh garlic, minced

½ teaspoon dried oregano

½ teaspoon paprika

¼ teaspoon cumin

2 cups water & 1 tablespoon natural vegetable base – or  – 2 cups vegetable Stock

1/3 cup poblano pepper – charred, peeled, seeded and chopped (approx. 1 poblano pepper)

2 tablespoon tomato paste


In a soup pot, on medium heat, add oil and sauté onion until transparent; add garlic and sauté two minutes. Add remaining ingredients; bring to a simmer, turn off heat, then remove from stove and puree with vertical immersion blender. Serve or allow to cool; cover, label, date and refrigerate.

Nutritional Information per Serving:

Calories: 130

Sodium: 360mg

Sugars: 2g

Cholesterol: 0mg

Saturated Fat: 0g

Fiber: 5g

Protein: 5g

Carbohydrate: 19g