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

- 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
- 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.
- Salsa: Mix all salsa ingredients in a bowl; set aside.
- 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: Avocado
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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