Food Is Medicine – Black Bean Soup

By November 12, 2020March 16th, 2024No Comments

Dark winter days deserve a hearty soup.  Black bean soup will stick with you and provides lots of nutrients the way this one is made.  I didn’t have bok choy available so substituted chopped cabbage instead.  Feel free to change out the veggies as your refrigerator allows.  This was served with homemade corn muffins and a dollop of plain Greek yogurt.  

  • 2 cups of dried black beans, cooked or 3 15-ounce cans black beans, rinsed and drained
  • 1 large onion, chopped
  • 1 green bell pepper, chopped (1 cup)
  • 10 garlic cloves, minced
  • 2 medium carrots, diced
  • 1 cup bok choy
  • 1 1/2 cups orange juice
  • 2 medium tomatoes, diced (2 cups)
  • 1 large sweet potato, steamed and cubed (1 cup)
  • 2 teaspoon ground cumin
  • Cayenne to taste
  • black pepper to taste
  • Salt to taste
  1. In a dutch oven, saute onion, half the garlic, cumin, and carrots until tender.
  2. Add bok choy, remaining garlic, and bell pepper, saute for another 10-15 minutes until everything is very tender.
  3. Add beans to the vegetable mixture, stir in orange juice, tomatoes, sweet potatoes, pepper, and cayenne pepper.
  4. Make the soup smooth or as chunky as you wish by pureeing some or all of the soup in batches in a food processor or blender and return back to the main pot.
  5. Simmer over low heat for 10 – 15 minutes.  Serve topped with any or all of greek yogurt, salsa, green onions, and cilantro.
  6. Serve with salad and cornbread, if desired.


Prevent and Reverse Heart Disease by Caldwell B Esselstyn, Jr. M.D.