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Black Bean Soup with Tomato Salsa

A cumin- and smoked-paprika-laced black bean soup built on canned beans for speed, topped with a fresh avocado-tomato salsa; black beans contribute fiber and the heart-friendly polyphenol anthocyanin.

From The Young Forever Cookbook

Black Bean Soup with Tomato Salsa
Prep
15 min
Cook
40 min
Total
55 min
Yield
4 servings
Category
Soup

Nutrition (estimated)

per 1 bowl
Calories
380 kcal
Protein
17 g
Fat
13 g
Carbs
51 g
Fiber
17 g
Sugar
6 g
Sodium
820 mg

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 1 yellow onion, finely chopped
  • 1 medium carrot, finely chopped
  • 2 stalks celery, finely chopped
  • 1 jalapeno, seeded and finely chopped
  • 2 garlic cloves, minced
  • 1 tbsp tomato paste
  • 2 (19-oz) cans black beans, drained and rinsed
  • 1 tbsp red wine vinegar
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 0.5 tsp dried oregano
  • 4 cups vegetable stock
  • 1 tsp kosher salt
  • 0.5 tsp freshly ground black pepper
  • 1 avocado, pitted, peeled, and cubed
  • 1 medium tomato, diced
  • 0.25 cup finely chopped red onion
  • 0.5 cup roughly chopped fresh cilantro leaves
  • 1 tbsp lime juice
  • 0.5 tsp kosher salt

Instructions

  1. Soup: Heat olive oil in a large pot over medium. Sauté onion, carrot, and celery about 5 min until soft. Add jalapeño and garlic; cook 1 min. Stir in tomato paste, then add beans, vinegar, cumin, paprika, oregano, and stock. Season with salt and pepper. Bring to a boil, reduce to a simmer, and cook uncovered 25–30 min.
  2. Salsa: Mix all salsa ingredients in a bowl; set aside.
  3. Puree one-third of the soup with a blender or immersion blender. Adjust seasoning. Ladle into bowls and top with salsa.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

From: Black Beans
From: Avocado
From: Cumin

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

Reduces risk of · via Black Beans
Reduces risk of · via Black Beans
Reduces risk of · via Black Beans
Reduces risk of · via Anthocyanins
Improves · via Anthocyanins
Improves · via Anthocyanins
Reduces risk of · via Anthocyanins
Reduces risk of · via Anthocyanins
Improves · via Anthocyanins
Protects against · via Anthocyanins
Improves · via Anthocyanins
Protects against · via Anthocyanins
Protects against · via Anthocyanins
Protects against · via Anthocyanins
Improves · via Anthocyanins
Protects against · via Anthocyanins
Improves · via Anthocyanins
Protects against · via Avocado
Protects against · via Nicotinamide Mononucleotide
Reduces risk of · via Monounsaturated Fats
Protects against · via Cumin
Reduces risk of · via Salicylic Acid

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