Meatless Monday: Black Bean & Red Pepper Soup

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Enjoy a warm and hearty blended soup that fills you up and helps you stay trim.  This recipe makes plenty of leftovers so you can bring a healthy lunch to work or come home to a ready-made meal the very next day.
Black beans are rich in the antioxidant anthocyanin that’s also found in blueberries and purple grapes.  This phytonutrient gives these foods their blue hue and helps to keep our immune system strong.

There are so many delicious ways to make black bean soup.  This recipe pairs black beans with the sweetness of red peppers and adds a kick with chili powder and jalapeno peppers.  Spicy foods can help boost metabolism so enjoy a big bowl without any guilt!

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  • 1 bag dry black beans (16 oz)
  • 2 large red peppers (I used local, field peppers)
  • 2 jalapeno peppers
  • 2 cups spinach
  • 4 cloves garlic
  • 1 medium onion
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon sea salt
  • 6 cups water
  • 1 avocado


  1. Rinse dry beans and remove any debris.
  2. Soak overnight in slow cooker and cover beans with water.
  3. Rinse and drain beans the next morning.
  4. Add beans back to slow cooker.
  5. Wash and chop red pepper and jalapenos.  Remove seeds from peppers (you can add jalapeno seeds for a spicier soup).
  6. Chop onion and garlic. Wash spinach. Add chopped veggies (onion, garlic, jalapeno, red pepper) and spinach to slow cooker.
  7. Add water and then spices and stir.
  8. Cook on low for 8-10 hours or high for 4-6 hours.
  9. Remove about half of soup and blend in batches.
  10. Mix blended soup with unblended portion back in slow cooker.
  11. Garnish with chopped avocado.

Serve and enjoy!

Prep time: 20 minutes

Cook time: 8 hours

Total time: 10 hours

  • Nutrition per serving:
  • Calories110
  • Fat4g
  • Saturated Fat0.5g
  • Cholesterol0mg
  • Sodium180mg
  • Carbohydrates14g
  • Fiber5g
  • Sugars2g
  • Protein 4g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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