Foodie Friday

Healthy Recipe of the Week

Spicy Black Bean Soup

Image source: YMCA of Greater Seattle


  • 1 tablespoon Extra Virgin Olive Oil
  • 2 medium Yellow Onions (chopped)
  • 3 Celery Ribs (chopped)
  • 1 Large Carrot (chopped)
  • 6 Garlic Cloves (minced)
  • 4 1/2 teaspoons Ground Cumin
  • 1/4 – 1/2 teaspoon Crushed Red Pepper
  • 2 cups Cooked Black Beans (may be substituted for (1) 14 oz. can of drained beans)
  • 4 cups Low-Sodium Vegetable Broth
  • 1/4 cup Fresh Cilantro (chopped)
  • 1 Lime (juiced)
  • Sea Salt and Ground Black Pepper (to taste)
  • Garnish with Avocado (diced), Cilantro (extra), Radishes (thinly sliced), or Red Onions


Heat the olive oil in a large pot over medium heat until simmering. Add the yellow onions, celery, and carrot and a light sprinkle of sea salt. Cook, stirring occasionally, until vegetables are soft (about 10 to 15 minutes). Stir in the garlic cloves, cumin, and red pepper flakes and cook until fragrant (about 30 seconds). Pour in the black beans and vegetable broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender (about 30 minutes). Use an immersion blender (or puree in a high-powered blender) about 4 cups of the soup until smooth. *Be very careful of steam escaping. Return the pureed soup to the pot. Stir in the cilantro, lime juice, and black pepper and sea salt (to taste). Serve in small soup bowl garnished with avocado, cilantro, and sliced radishes or red onions.

Yields: 4 servings

Total Preparation Time: 45 minutes






YMCA of Greater Seattle. (2020, July 23). Recipe: Spicy black bean soup. YMCA of Greater Seattle Blog.

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