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Black Bean Enchilada Soup


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This recipe is inspired by the Mexican dish enchilada. An enchilada is a corn tortilla rolled around a filling and covered with a savoury sauce (often chili-based). Enchiladas can be filled with various ingredients, including beans, potatoes, vegetables, among others.

What if you leave out the corn tortilla and incorporate the fillings and the sauce into a different dish, for example, a soup? Well, that's pretty much what I did and it turned out great! This soup is based on potatoes and black beans, in combination with a chili-tomato sauce, also known as enchilada sauce. To finish it off, I've added some fresh parsley, roasted red bell pepper and cashew cream as toppings.

This dish is a great source of fiber and protein (around 16 g of each per serving). It provides good amounts of iron and magnesium, which makes it a great meal option for women dealing with cramping and heavy bleeding during the menstrual phase of their cycles. Along with that, this soup is an incredible source of vitamins C and B6, which are great for supporting the production of progesterone during the second half of the menstrual cycle, especially when a pregnancy is desired. Vitamin C is also known for improving the absorption of iron. This meal provides a good amount of the vitamins A, B1 and folic acid, as well as zinc.



YIELD: 6 servings


  • 1 kg of potatoes

  • 2 cans of black beans

  • 1 medium yellow onion

  • 3 cloves of garlic

  • 2 red bell peppers

  • Couple of sprigs of fresh parsley

  • 2 L of no-sodium vegetable broth

  • 1 cup of water

  • Salt to taste (around 2 1/2 tsp)

For the enchilada sauce

  • 2 cups of no salt added tomato puree

  • 1 red chili pepper

  • 1 tsp of ground garlic

  • 1 tsp of ground cumin

  • 1 tsp of salt

  • 1 tsp of coconut sugar

  • 1/4 tsp of smoked paprika

  • 20 ml of water

For the cashew cream

  • 100 g of cashews

  • 1/2 cup of water

  • 1/2 tsp of ground garlic

  • 1/2 tsp of salt

  • Black pepper to taste

  • 2 tbsp of lemon juice


  1. Preheat your oven to 200°C/400°F.

  2. Wash and cut the red bell peppers in halve. Remove the seeds and place onto a tray covered with parchment paper with the skin facing up. Roast for 20 to 25 minutes.

  3. Finely chop the onion and garlic cloves.

  4. To a soup pot on high heat, add a splash or two of water and once it's warm, add in the chopped onion and garlic. Saute for a couple of minutes. Add more water if needed.

  5. Once the water has evaporated and the garlic and onion have released their aromas, add in 2 L of vegetable broth.

  6. Wash the potatoes using a vegetable brush to remove all of the dirt from them and leave the skin on. Feel free to remove the skin if you'd prefer so. Cut the potatoes into medium cubes and add to the pot.

  7. Rinse and drain the black beans and add to the pot.

  8. Season with salt. I added around 2 tsp. Mix well and let it cook until the potatoes are tender.

  9. Next, prepare the enchilada sauce by blending all of the ingredients together using a high-speed blender. If you can't tolerate very spicy dishes, make sure to remove the seeds from the red chili pepper before adding it to the blender. Set the sauce aside and clean the blender.

  10. To make the cashew cream, use the blender again. Simply blend all of the ingredients together until you achieve a smooth creamy consistency. Set aside.

  11. Once the potatoes are tender, add in the enchilada sauce and cook for another 5 minutes on medium heat.

  12. Take the soup off the stove. Puree it using a hand blender.

  13. Adjust the salt and if needed add more water. I ended up adding another 1/2 tsp of salt and an additional 1 cup of water. Mix well.

  14. Peel the skin off the roasted red bell peppers and cut them into strips.

  15. Serve the soup in a bowl.

  16. Drizzle around 1 tbsp of the cashew cream on top of each serving. Sprinkle some minced fresh parsley and layer a couple of roasted red bell pepper strips.

  17. There you have it! Aromatic, warm and absolutely delicious!

Hope you liked today's post! Don't hesitate to ask me any questions in the comments section below.

If you decide to try this or any other recipe from the blog, make sure to mention @nutritious.plants on Instagram, so I can see your creations.

Much love,



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