Black Bean & Winter Squash Soup, Cook for your Life, anti-cancer recipes

Black Bean & Winter Squash Soup

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

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,...


  • 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

Nutrition Facts


440 cals


9 g

Saturated Fat

1 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

5 g


73 g


6 g


17 g


23 g


825 mg


  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.

Chef Tips

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.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.

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