Gut Healing Creamy Black Bean and Squash Soup

Alright, I'm letting you know now, you're going to want to bookmark this one.

This soup is so comforting, nutritious, and scrumptious that you are going to want to make it time and time again. It's the kind of soup that while you make it you think it probably won't be that good because the ingredients are "too healthy", only to realize you were WAAAY wrong when you eat it and enjoy it's pure deliciousness.

This soup is loaded with prebiotic fiber from the black beans, cabbage, squash, and avocados, making it perfect to support a luscious, healthy gut. It also has a couple of alliums- onions and garlic- also great for upping your prebiotic bacteria a bit, and is sprinkled with cilantro as a garnish, helpful with detoxing your organs.

If beans are hard for you to digest...

I often find that my clients worry about eating beans. People frequently share that whenever they eat beans they experience gas, bloating, and general digestive discomfort. This keeps them from enjoying these nutritional powerhouses that can do so much to support a healthy gut.

But fear not! You can minimize most digestive discomfort but adding a couple of ingredients, which I did in this recipe!

I added two ingredients to help your body with the beans- cumin and kombu. Cumin is a common spice that is known to help minimize the affects of gas, and kombu (a sea vegetable) has enzymes that help breakdown the indigestible sugars that cause gas. Actually, many sea veggies do that, so if you don't have kombu, you could try wakame or dulse instead.

If you don't have issues with gas from beans, the kombu is optional, though it has many other health benefits like being high in iron, calcium, iodine (helping with healthy thyroid levels) and has been known to boost immunity because of it's vitamin C content. If you've never bought kombu, you can snag some here on Amazon! It can also be found at grocery stores occasionally in the Asian section.

Make sure to include both kombu and cumin in the recipe if you experience gas when eating beans, or if you just want a healthy and tasty addition to the soup!


Gut Healing Creamy Black Bean and Squash Soup Recipe

Makes 4 servings, takes about 35 minutes


  • 1 tablespoon avocado oil

  • 1 onion, chopped

  • 3 cloves garlic, diced

  • 1/2 head of cabbage, sliced

  • 1 jalapeño, seeds and ribs removed and chopped (optional)

  • 4 cups pumpkin, butternut squash, or sweet potato, chopped

  • 1 1/2 teaspoons cumin

  • 1 teaspoon chili powder

  • Sprinkle of cayenne, optional

  • 1 tablespoon cacao powder (cocoa works too)

  • 3 cups of veggie broth or broth of choice

  • 1 can of black beans, drained and rinsed

  • 1 strip of kombu or wakame

  • Salt to taste (I used 1 teaspoon)


  • 1/3 cup raw pepitas

  • Avocado, diced

  • Cilantro

  • Cheese~ I like goat or queso fresco

  • Organic tortilla chips, smashed


  1. Preheat the oven to 350 degrees.

  2. Heat the avocado oil in a large pot over medium heat. Add the onions and sauté until translucent, about 5 minutes. Add the garlic and sauté until just brown, about 1 minute.

  3. Add the cabbage, jalapeño, pumpkin, cumin, chili powder, cayenne, and cacao to the pot and stir. Cook until the pumpkin just starts getting tender, about 7 minutes.

  4. Add the veggie broth, beans, and kombu to the pot and cover, bringing to a boil. Once boiling turn heat down to low and simmer about 20 minutes or until the pumpkin is soft all the way through. When done, turn off the heat and remove the piece of kombu.

  5. While the soup simmers, place the pepita seeds on a baking sheet. Place in the oven to toast about 5-7 minutes or until brown. Remove and let cool.

  6. Puree Soup, Optional: If you want your soup more creamy and pureed, follow this step. If not, proceed to step 7. Turn the heat off and remove the pot from the stove. Using an immersion blender, blend the soup until you have reached your desired creaminess. If you don't have an immersion blender, very carefully transfer the soup to a blender and blend until it's creamy. You may need to do this in batches. If you don't have an immersion blender and like creamy soups- get this one! They make things sooo much easier!

  7. Sprinkle soup with salt and stir. Dish soup up and top with pepitas, cilantro, and avocado. Can add cheese and tortilla chips if using. Eat!

Naturally gluten free and vegetarian. Omit the cheese if vegan.

Batch Cooking Tip: Double the recipe and portion into containers for the week so you can have it for lunch or dinner! Keep the toppings separate, warming the soup when you want to eat it and adding the toppings at the end.

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