Cuban Black Bean Soup with Garlic Mashed "Potatoes"


Category: Soups and Stews

This delicious black bean soup is topped with a dollop of creamy cauliflower mashed “potatoes”. The great combination of textures and flavors makes it a real crowd pleaser.

  • Recipe
  • My Notes
  • Nutrition Facts
  • Ratings & Comments (26)


For the Soup:
1 small onion, chopped
3 cloves garlic, minced
1 tablespoon chili powder
2 teaspoons ground cumin
pinch ground cayenne pepper, or to taste
3 cups cooked or 2 (15 ounce) cans low sodium or no-salt-added black beans
3 cups low-sodium or no-salt-added vegetable broth
2/3 cup low-sodium salsa
1 tablespoon lime juice
1/4 cup chopped cilantro
4 green onions, chopped
For the "Mashed Potatoes":
1 large head cauliflower, chopped
1 small clove garlic, minced
1/2 - 1 cup unsweetened soy, hemp or almond milk (to desired consistency)
1/4 teaspoon black pepper, or to taste
2 green onions, chopped


Saute onion and garlic in a splash of low sodium vegetable broth until tender. Add chili, cumin and cayenne pepper and stir until combined. Add beans, vegetable broth, salsa and lime juice. Bring to a boil, then cover and simmer about 45 minutes.

Remove from heat and puree about half of the soup in a high-powered blender. Stir in cilantro and green onions. Cover and set aside until ready to serve.

Steam cauliflower until tender. Place into high-powered blender along with the garlic, non-dairy milk, nutritional yeast and black pepper and blend until smooth (add non-dairy milk until desired consistency). Serve soup topped with "mashed potatoes" and garnished with green onions.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 4

Per Serving:

Calories 301
Protein 21 g
Carbohydrates 52 g
Sugars 6 g
Total Fat 2.6 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Sodium 231 mg
Fiber 18.9 g
Beta-Carotene 640 ug
Vitamin C 110 mg
Calcium 204 mg
Iron 5.6 mg
Folate 325 ug
Magnesium 150 mg
Potassium 1285 mg
Zinc 3.9 mg
Selenium 3.9 ug

My Rating: 
(click on a star to select your rating)


01/11/2014 07:37 PM

Rated this recipe:

Best black bean soup I've ever had


01/11/2014 09:19 PM

Rated this recipe: (no rating)

Looking forward to trying this. However, I like making enough soup for the family for the week. I am going to double the recipe and the soup will be made in a slow cooker (leaving 1/4 of the seasonings for the last 1/2 hour of cooking).


01/12/2014 07:20 PM

Rated this recipe:

The soup was delightfully delicious, a definite keeper for sure, but the cauliflower mix was absolutely awful to my taste buds (right to the trash). I've had a cauliflower mash before and liked it, but this was overly garlicky for me. Too, I used to have black bean soup with sour cream, so anything but sour cream would probably have been a disappointment for me. It made 8 cups (4 bowls).


01/14/2014 07:13 AM

Rated this recipe:

I made this last night for dinner and really enjoyed it. I was a little skeptical at first when I found out the mashed "potatoes" are actually puréed cauliflower, but I was pleasantly surprised, I may even use the purée as a stand alone side dish for other meals. I did tweak it a bit, I added 4 limes to the soup which I though gave it great flavor despite low sodium, and I added soy "bacon" bits to the puréed cauliflower. Also, I added some chipotle seasoning I bought at Whole Foods. Again, great dish!
This comment was last edited on 01/15/2014 10:36 AM


01/21/2014 12:49 PM

Rated this recipe:

It's a great meal to prepare. The cauliflower was excellent in the dish. I never used the VITAMIX to blend the cauliflower. It was really smooth and creamy. I was surprised at the flavor of the of the black bean soup. It was delicious. M


01/21/2014 06:23 PM

Rated this recipe:

This is one of the best black bean soups I've had; the flavors blend really well and the lime perks it up. Like many soups, even better the second day. Freezes well. Good with spinach added. Used as a base to cook kale, kind of like a gravy for the kale. All ways delicious. Reheated the cauliflower in a non-stick pan (good way to make the garlic less pronounced).


01/21/2014 08:35 PM

Rated this recipe:

Best soup ever. Seasoning was perfect, flavor perfect, recipe easy to follow. This soup should win. Next time I will double the recipe so I can freeze leftovers and eat it all of above ways.


01/25/2014 11:37 AM

Rated this recipe: (no rating)

To optimize the health benefits of this recipe, since the cauliflower is a cruciferous vegetable, in order to maximize ITC production, I shreded the cauliflower in a food processor before steaming, and I substituted no-salt for low-salt ingredients.


01/26/2014 08:51 PM

Rated this recipe:

This soup turned out great! And so easy to make! Will make again for sure. I happened to have a low salt, fat-free Chipotle hot sauce from Trader Joe's, and that is what I used in the recipe. Definitely a winner!


01/29/2014 05:59 PM

Rated this recipe:

Definitely a five star - easy to make and delicious. Can't wait to make it again!


02/03/2014 09:26 PM

Rated this recipe: (no rating)

Delicious! A big hit with my husband. Added a habanero pepper while simmering . Great spice level. Love the mashed cauliflower on top. Great job!


01/19/2015 07:43 PM

Rated this recipe:

DH was not enthusiastic when I was telling him about this on his ride home, but once he had some....oh yea!!! Super quick to make and all ready been asked to make again!


01/18/2017 11:18 PM

Rated this recipe: (no rating)

This soup is delicious, with the cauliflower mashed potatoes it will be ever better.



01/23/2017 08:55 AM

Rated this recipe:

Good, flavorful soup.  I added a bit too much milk to the cauliflower mashed potatoes, but they were better than expected with the garlic.  My 11 yr old loved this soup, esp. with the green onion and cilantry.  A winner.


02/01/2017 09:09 AM

Rated this recipe:

Made this last night & absolutely loved it!! Great flavor, and the mashed "potatoes" gave it an extra special creaminess that felt very indulgent.  This will become a regular recipe in our house.  


11/07/2017 05:49 PM

Rated this recipe:

You cannot even imagine how delicious this is until you taste it. The soup itself is fine, its very good - but the califlower cheesy mash on top and mixed in? FABULOUS. The combo is so scumptious. Seriously. This is in my top ten fav Dr. F recipes of all time. <3 

Charlie W

12/11/2018 03:00 PM

Rated this recipe:

This is an easy to make lunch favorite. When the recipe popped up in my email this morning I knew I had to make it today. I used regular mashed since I had some leftovers but look forward to cauliflower next time. Used 4 cans of black beans and 32oz of veggie broth. I used a little more cilantro and lime than the recipe. Everything else was about the same.


02/20/2019 09:34 PM

Rated this recipe:

I thought this recipe was pretty good.  There was too much chili powder in it for my liking.  I would cut that down a bit next time.  I also think that it would be better with avocado mixed in or fresh tomatoes.  I'm not a fan of naming something falsely.  Almond milk isn't milk and this doesn't have potatoes.  Just call it what it is.  We don't need to be phony like advertisers and their ilk.

This comment was last edited on 02/20/2019 09:34 PM


02/20/2019 09:34 PM

Rated this recipe:

I thought this recipe was pretty good.  There was too much chili powder in it for my liking.  I would cut that down a bit next time.  I also think that it would be better with avocado mixed in or fresh tomatoes.  I'm not a fan of naming something falsely.  Almond milk isn't milk and this doesn't have potatoes.  Just call it what it is.  We don't need to be phony like advertisers and their ilk.


03/02/2021 12:16 PM

Rated this recipe: (no rating)

I've added a handful of cashews to the cauliflower mashed potatoes and it makes them really creamy


03/08/2021 11:31 PM

Rated this recipe:

We just ate this recipe for dinner and made it exactly as written. It was wonderful! My husband said that it's his favorite nutritarian recipe thus far. I'm definitely doubling the soup portion next time so that we have more leftovers.


11/28/2021 08:57 PM

Rated this recipe:

Wonderful flavor and texture!


06/13/2022 09:20 PM

Rated this recipe:

This soup was delicious.  I've been trying to find a black bean soup recipe that I like and voila!  Here it is!


06/17/2022 08:56 PM

Rated this recipe:

This was excellent and I will use the cauliflower mash with dinner on its own as well.  I often share my food, but this was one I ate all by myself.  :-)  (I did give my friend the recipe though)


08/22/2022 06:25 PM

Rated this recipe:

Everyone loves this, and requests it! So good 


01/08/2023 07:34 PM

Rated this recipe:

This recipe was good! I used a few of my own stewed tomatoes instead of salsa.
Loved the lime! 
The cauliflower mashed potatoes with garlic and nutritional yeast was surprisingly good for on top!
Definitely will make again.

This comment was last edited on 01/08/2023 07:34 PM