Spicy Blended Black Bean and Hemp Soup
A creamy, dairy-free Mexican-inspired soup packed with plant protein. Blended black beans and hemp hearts make this flavorful dish incredibly gentle on digestion.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Prep bunch fresh cilantro (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Heat the olive oil in a medium…
- 01
Heat the olive oil in a medium…
Heat the olive oil in a medium pot over medium heat. Add the chopped jalapeño along with the ground cumin, garlic powder, and dried oregano. Sauté for 2 to 3 minutes until fragrant.
Look for: fragrant
Tap card to mark done - 02
Pour in the rinsed black beans
Pour in the rinsed black beans, the entire can of diced tomatoes (including the juices), and the water. Add a generous pinch of salt and black pepper.
Tap card to mark done - 03
Bring the pot to a gentle simmer
Bring the pot to a gentle simmer, then reduce the heat and let it cook for 10 minutes to allow the flavors to meld.
Allow: 10 minutes
Tap card to mark done - 04
Remove the pot from the heat
Remove the pot from the heat. Transfer the soup to a high-speed blender (or use an immersion blender directly in the pot).
Tap card to mark done - 05
Add the hemp hearts
Add the hemp hearts, lime juice, and cilantro to the blender. Blend on high for 1 to 2 minutes until the soup is completely smooth, rich, and creamy.
Look for: the soup is completely smooth, rich, and creamy
Tap card to mark done - 06
Divide into two bowls
Divide into two bowls, taste for salt, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download