Black Bean & Winter Squash Soup, Cook for your Life, anti-cancer recipes
Black Bean & Winter Squash Soup
Servings: 4
Prep time: 20

This hearty soup is just what’s needed when the thermometer starts to dip and chilly air starts to sweep down from the North. Spicy yet comforting, it provides healthy calories that are vitamin, mineral, and fiber-rich. It’s delicious and good for your GI too. Eat up!


  1. In a heavy bottomed pot, heat the olive oil over medium heat. Add the onion and cook until softened and beginning to brown, about 5 to 8 minutes. Add the garlic, cumin, cayenne, and salt and cook for another 4 minutes.
  2. Add the kabocha, black beans, and 2 cups of water. Bring to a boil, then reduce to a simmer for 20 minutes. Remove half of the soup and puree, then return to the pot and heat through.
  3. Taste for seasoning, then serve with a dollop of plain yogurt and chopped cilantro.


  • 2 tablespoons olive oil
  • 1 cup chopped onion
  • 2 cloves garlic, sliced
  • ½ teaspoon ground cumin
  • ⅛ or ¼ teaspoon cayenne pepper, or to taste (optional)
  • Salt, to taste
  • 3 cups kabocha squash cut into ½-inch cubes
  • 2 cups drained and rinsed black beans
  • 2 cups water
  • Plain yogurt (optional)
  • Cilantro, for garnish

Nutritional Information


439 cals


8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g


72 g


6 g


17 g


22 g


816 mg

*per serving

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Ann's Tips and Tricks

If you can’t find Kabocha (also known as calabaza) sub in butternut squash instead, but you must peel it and it will take longer to soften. If your mouth is sore, leave out the cayenne and puree the soup.




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