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Nicoya Black Bean Squash Soup


6 Servings

Prep Time:

10 Minutes

Cook Time:

2-3 Hours

Total Time:

2-3 Hours

Nicoya, Costa Rica is a Blue Zone which means there is a high number of centenarians (people living to 100 years old). One key component of their longevity is their diet. Nicoyan centenarians eat a traditional Mesoamerican diet highlighted with the “three sisters” of agriculture: squash, corn, and beans which inspired this soup.


  • 4 cups of cooked black beans or 2 cans of black beans, drained and rinsed

  • 12 oz package frozen corn

  • 1 acorn squash or squash of preference (skin peeled away, seeds removed and cubed)

  • 1 small onion, diced (1 used red onion)

  • 6 cloves garlic (minced)

  • 5-6 cups of veggie broth

  • 1 ½ teaspoons of cumin

  • 1 teaspoon of coriander

  • 1 teaspoon of oregano

  • ½ teaspoon of cayenne

  • 1 teaspoon of salt

  • Pepper to taste

Optional Toppings:

  • Avocado

  • Cilantro

  • Red Pepper Flakes


Add all the ingredients, minus the salt and pepper to a crock pot and cook on high for 2-3 hours, until squash is softened. Take out 3 cups of the stew and add to a blender. Blend until smooth. Add back into the crock pot along with salt and pepper. Stir and serve.

Recipe Origin:

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