Sustainable and Vegan Lifestyle influencer shares a seasonal healthy, easy lunch recipes for your family!!!

The Black Bean Soup with Cashew Sour Cream



A delicious, simple & healthy lunch. The Black bean soup

Hey Loves! Today I bring you a new recipe, The black bean soup

Fall is all about transitioning from the balmy, warm summers to chilly winters. With the chill spreading, nothing beats indulging into warm and cozy meals. Adding to the fun, you have the kaleidoscopic fall produce. The markets are decked up with loads of colourful fruits, vegetables, and herbs, giving you enough reasons to cook sumptuous, healthy, and easy meals for your family!

With the wholesome fall produce out there, you’re not only left spoiled for choice but also left wondering what to cook up with these ingredients! No worries there, I got your back! From all the nutritious recipes I keep trying in my kitchen, I’ll be sharing with you one of my favourites today – a healthy and easy lunch recipe for the Bean Soup!

You know the drill, I’ll run you through why I’ve chosen the ingredients for this soup before delving into the recipe. So let’s get started with the key ingredients – beans and carrots.

If you’ve been following the Monday-serials, I think you will find in this recipe a very good starting point to kick off your Healthy Life!


Probably one of the most underrated foods out there, beans are interestingly an excellent replacement for meat as a source for vegetarian protein. Rich sources of vitamins A, C, and K, beans are also loaded with folic acid and fibre. Though there are 130 varieties of green beans out there, the nutritional content stays the same across varieties.

Chlorophyll-filled beans counter damages caused by carcinogenic elements to your body, cutting down the risk of falling prey to cancer. If you have a perennial iron deficiency in your body, including a portion of beans regularly in your meals would help you build up your body’s iron reserves. Beans also boost fertility levels and are excellent sources of natural folic acid.


Carrots have high water content, and you’re sure to feel fuller for a long time after consuming a helping of anything consisting of this root. With the excess screen time we have, it is best to include the vitamin A loaded carrots in your diet to help maintain eye health.

The massive beta-carotene levels in carrots work wonder on your skin, giving it a youthful radiance. Packed with vitamin C, carrots build your immune system and keep most illnesses at bay!

Can’t wait longer to let out the recipe. So here it is – a healthy, easy lunch recipe idea – The Black Bean Soup:


Sustainable and Vegan Lifestyle influencer shares a seasonal healthy, easy lunch recipes for your family!!!

The Black Bean Soup with Cashew Sour Cream

The perfect & healthy black bean soup with cashew sour cream
Prep Time: 2 hours
Cook Time: 45 minutes
Calories 439
Cost $8


  • 1 onion large, chopped
  • 2 cup celery chopped
  • 2 cup carrots chopped
  • 4 garlic cloves minced
  • 1 tbsp cumin grounded
  • 2 tsp chili powder optional
  • 1/4 tsp black pepper
  • 6 cups vegetable stock
  • 1 tbsp no-salt seasoning djusted to taste – I love the garlic parsley one
  • 60 oz black beans low sodium or no-salt-added, divided
  • 1 cup mushrooms I typically use the frozen mushrooms from Trader Joe´s
  • 1/2 tsp extra-virgin olive oil

For the Cashew Sour Cream

  • 3/4 cup cashews raw, soaked for at least 2 hours
  • 1/3 cup oat milk plain, unsweetened
  • 2 tbsp rice vinegar
  • 1 1/2 tbsp coconut oil cold-pressed
  • 1 pinch Pink Himalayan Salt


  • If going to prepare the cashew sour cream do it before as it needs to refrigerate for at least 2 hours.
  • Combine the drained cashews, milk, vinegar, melted coconut oil, and salt in a high-speed blender and blend until smooth.
  • Transfer the mixture to a container, cover tightly, and refrigerate until using it.
  • Then started with the Soup:
  • Place a large soup pot over medium heat. When heated, add the EVOO and sauté the onion.
  • When slightly done, add the celery, carrots, garlic, cumin, chili powder, black pepper, and no-salt seasoning, stir for a couple of minutes, and add the vegetable stock and 3 cups of the beans. Bring to a boil, reduce heat and simmer for 15 minutes.
  • Place the remaining black beans and some vegetable stock in a blender or food processor. Blend on high speed until smooth.
  • Stir into soup mixture along with the mushrooms. Simmer for an additional 15 minutes.


This is a great recipe to prepare in bulk and either freeze or save the leftovers for later in the week. Both the soup and the cashew sour cream will last up to 5 days if refrigerated


Calories: 439kcalCarbohydrates: 81gProtein: 27gFat: 3gSaturated Fat: 1gSodium: 1021mgPotassium: 1379mgFiber: 28gSugar: 6gVitamin A: 8050IUVitamin C: 6mgCalcium: 164mgIron: 8mg
Tried this recipe? Share it with us!Mention @sanzas_kitchen or tag #eatwithsanza!

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