Meat Free Monday One day a week can make a world of difference

Nutrient-Rich Black Bean Soup

Chef AJ
  • Serves: 8-10
  • Preparation: 10
  • Cooking: 30
  • Ready: 40

No one will guess that there are loads of healthy greens hidden in this delicious and easy-to-make soup!


  • 12 cups water or salt-free vegetable broth
  • 6 (15-oz) cans salt-free black beans
  • 2 (16-oz) bags frozen corn
  • 8 cloves garlic
  • 2 red onions
  • 2 large sweet potatoes, peeled if not organic
  • 1 lb baby bok choy (approximately 3 heads)
  • 1 lb mushrooms
  • ¾ cup oil-free, salt-free sun-dried tomatoes (about 3 oz)
  • 1 lb greens (kale, collard, mustard, chard, or a combination)
  • 2 tablespoons cumin
  • 2 tablespoons oregano
  • 1 tablespoon smoked paprika
  • 1 teaspoon chipotle powder
  • zest of 1 lime (optional)
  • ½ cup lime juice


Place the water or broth in a large soup pot and bring to a boil. Reduce the heat and add the beans, one pound of the corn, the garlic, onions, sweet potatoes, bok choy, mushrooms, sun-dried tomatoes, and greens. Simmer uncovered for 30 minutes.

Remove from the heat and blend the soup with an immersion blender, or carefully process in a blender, one to two cups at a time, until pureed. Stir in the cumin, oregano, chipotle powder, lime zest (if using), lime juice, and remaining pound of corn.

Chef’s notes:
For more texture, you can also set aside half the beans (3 cans) and stir them in whole after the soup is blended.
Garnish with pepitas and cilantro (coriander), if desired.
This makes a lot of soup. The recipe can be cut in half and made in an Instant Pot. It also freezes well.

Additonal notes

Recipe taken from Unprocessed 10th Anniversary Edition: Revitalize Your Health with Whole Foods, by Chef AJ, published by Book Publishing Company (BPC).

“No one will guess that there are two pounds of greens hidden in this delicious and easy-to-make soup. There is no need to cut anything up as the soup will be blended. If you are using salt-free beans, it is not even necessary to rinse or drain them.”

'Unprocessed' book cover

Impact calculator

See the difference you can make

Calculate how you can have a positive impact by eating less meat and dairy ...
Participating people
Meat free days a week
For how long (years)?
Press enter or esc to cancel