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Nicoya Black Bean Squash Soup

Serves:

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.

Ingredients

  • 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

Preparation

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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DISCLAIMER:

Meatless Meals, LLC is a nutrition coaching service whose goal is to assist clients in their wellness journey. Emily is a mentor who will motivate, inspire, and help educate on the benefits of a plant-based diet, but is NOT a registered dietician or medical professional. Emily’s interest, passion, and education regarding nutrition comes from her certificate in ‘Plant-Based’ Nutrition from the C. Colin Campbell Center for Nutrition Studies (2020), self education, and her experience in being meat free for over 15 years.

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