Black-Bean and Corned-Beef Soup

Gluten Free
Dairy Free
Health score
15%
Black-Bean and Corned-Beef Soup
45 min.
4
240kcal

Suggestions

Ingredients

  •  carrots diced
  • ribs celery diced
  • cups chicken broth low-sodium homemade canned
  • tablespoons cooking oil 
  • 0.5 pound deli corned beef sliced thin
  • 0.3 cup parsley fresh chopped
  •  jalapeno minced
  •  onion chopped
  •  bell pepper diced red
  • 1.5 teaspoons salt 
  • cups water 
  • 1.5 tablespoons white-wine vinegar 

Equipment

  • pot

Directions

  1. In a large pot, heat the oil over moderate heat.
  2. Add the onion, carrots, celery, bell pepper, and 1/2 teaspoon of the salt and cook, stirring occasionally, until the vegetables start to soften, about 10 minutes.
  3. Add the water, broth, and the remaining teaspoon of salt to the pot. Bring to a boil. Reduce the heat and simmer until the vegetables are tender, about 10 minutes. Stir the beans and jalapeo into the soup and simmer for 5 minutes more.
  4. Remove the pot from the heat and stir in the corned beef, vinegar, and parsley.
  5. Make Ahead: If you make the soup ahead of time, wait to stir in the last three ingredients until you're ready to serve. Otherwise, the flavor of the corned beef will leach out into the broth, the vinegar will lose its bite, and the parsley will turn brown.
  6. Wine Recommendation: This hearty soup calls for an equally hearty wine. Look for Australia's unique cabernet sauvignon/shiraz blend, a red wine redolent of blackberries, cassis, herbs, and eucalyptus. Its full body and frank fruitiness are just what you want.

Nutrition Facts

Calories240kcal
Protein21.24%
Fat61.54%
Carbs17.22%

Properties

Glycemic Index
50.46
Glycemic Load
2.08
Inflammation Score
-10
Nutrition Score
21.006956515105%

Flavonoids

Apigenin
8.65mg
Luteolin
0.52mg
Isorhamnetin
1.38mg
Kaempferol
0.36mg
Myricetin
0.58mg
Quercetin
5.98mg

Nutrients percent of daily need

Calories:239.94kcal
12%
Fat:16.78g
25.81%
Saturated Fat:3.57g
22.31%
Carbohydrates:10.56g
3.52%
Net Carbohydrates:8.07g
2.94%
Sugar:4.54g
5.04%
Cholesterol:30.62mg
10.21%
Sodium:1666.04mg
72.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.03g
26.06%
Vitamin A:6470.78IU
129.42%
Vitamin C:67.01mg
81.22%
Vitamin K:78.59µg
74.85%
Vitamin B3:5.28mg
26.4%
Vitamin B12:1.19µg
19.77%
Vitamin B6:0.38mg
18.83%
Potassium:604.97mg
17.28%
Selenium:11.07µg
15.82%
Phosphorus:154.16mg
15.42%
Vitamin E:2.11mg
14.06%
Zinc:2.08mg
13.87%
Vitamin B2:0.21mg
12.36%
Copper:0.23mg
11.3%
Iron:1.92mg
10.67%
Folate:41.38µg
10.35%
Fiber:2.49g
9.95%
Manganese:0.16mg
7.93%
Magnesium:26.31mg
6.58%
Vitamin B5:0.61mg
6.1%
Vitamin B1:0.08mg
5.47%
Calcium:49.32mg
4.93%
Source:My Recipes