Black and Gold Soup

Gluten Free
Dairy Free
Health score
45%
Black and Gold Soup
45 min.
4
429kcal

Suggestions

Ingredients

  • 30 oz black beans rinsed drained canned
  • cups skinned chicken shredded cooked
  • 3.5 cups fat-skimmed chicken broth 
  • 0.3 cup cilantro leaves fresh
  • tablespoon juice of lemon 
  • 0.5 cup tomato salsa 
  • 24 oz puréed squash yellow frozen

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. Combine broth and squash in a 4- to 6-quart pan over high heat. Stir frequently until squash is thawed and mixture boils, 15 to 18 minutes.
  2. Stir in beans, chicken, salsa, and tequila and lemon juice to taste; stir often just until hot, 1 to 2 minutes.
  3. Ladle into wide bowls.
  4. Garnish with cilantro.

Nutrition Facts

Calories429kcal
Protein35.22%
Fat12.36%
Carbs52.42%

Properties

Glycemic Index
8
Glycemic Load
0
Inflammation Score
-10
Nutrition Score
38.318695607393%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:429.22kcal
21.46%
Fat:6.06g
9.33%
Saturated Fat:1.42g
8.89%
Carbohydrates:57.86g
19.29%
Net Carbohydrates:39.16g
14.24%
Sugar:5.38g
5.98%
Cholesterol:112.38mg
37.46%
Sodium:1954.63mg
84.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.88g
77.76%
Vitamin A:18341.93IU
366.84%
Fiber:18.7g
74.79%
Vitamin B3:11.45mg
57.26%
Phosphorus:540mg
54%
Vitamin C:43.8mg
53.09%
Selenium:35.02µg
50.03%
Vitamin B6:0.99mg
49.68%
Potassium:1695.95mg
48.46%
Folate:185.01µg
46.25%
Manganese:0.92mg
46.06%
Magnesium:166.8mg
41.7%
Vitamin B1:0.6mg
40.07%
Iron:6.61mg
36.73%
Copper:0.66mg
32.93%
Vitamin B2:0.55mg
32.52%
Vitamin B5:2.81mg
28.06%
Zinc:3.31mg
22.09%
Vitamin E:3.09mg
20.6%
Vitamin B12:1.15µg
19.24%
Calcium:184.65mg
18.47%
Vitamin K:9.77µg
9.3%
Source:My Recipes