This is a great soup for our cold Montana winters. Loaded with spices, it will make your taste buds sing! Each serving has over 15 grams of fiber and is loaded with anti-inflammatory and antioxidant properties – all for only 400 calories per serving.


  • 2 cups dry black beans, or 3 15-ounce cans of black beans, rinsed and drained
  • 4 cups water or vegetable broth
  • 1 large red onion, chopped
  • 10 medium garlic cloves, chopped
  • 2 teaspoons dried cumin
  • 2 medium carrots, diced
  • 1 cup of chopped bok choy
  • 1 large red bell pepper, chopped
  • 1 1/2 cups orange juice
  • 2 medium tomatoes, diced
  • 1 large sweet potato, steamed and cubed (steam for about 10 minutes)
  • Black pepper to taste
  • Cayenne pepper to taste


  • Green onions
  • Cilantro
  • Salsa of choice


  1. If using dry beans, soak for at least 4 hours. Make sure the beans are covered with at least an inch of water.  Place the soaked beans in a soup pot with water or vegetable broth. Bring to a boil, cover and simmer for about 75 minutes or until beans are tender. (If using canned beans, skip this step.)
  2. In a separate pan, stir-fry the onions, half the garlic, cumin and carrots until tender. Add bok choy, the remaining garlic, and bell pepper. Stir-fry another 10-15 minutes until everything is tender.
  3. Combine the vegetables from step 2 with the beans. Stir in the orange juice, diced tomatoes and sweet potatoes. Add black pepper and cayenne pepper to taste.
  4. Remove some or all of the soup and puree in a blender. This will make the soup creamy. The more you puree, the creamier the texture.
  5. Simmer over low heat for 10 to 15 minutes. Serve topped with green onions, cilantro and salsa.

Adapted from Caldwell Esselstyn's “Reversing Heart Disease."