Black Bean and Red Pepper Soup with Smoked Sausage

Gluten Free
Health score
34%
Black Bean and Red Pepper Soup with Smoked Sausage
68 min.
6
237kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 30 ounce black beans undrained canned
  • 0.5 teaspoon chili powder 
  • 14 ounce less-sodium chicken broth fat-free canned
  •  garlic cloves minced
  • tablespoons green onions thinly sliced
  • 0.5 teaspoon ground cumin 
  • tablespoons cup heavy whipping cream sour reduced-fat
  • teaspoon olive oil 
  • 0.8 cup onion chopped
  • 1.5 cups bell pepper red coarsely chopped (1 large)
  • ounces turkey kielbasa sausage diced

Equipment

  • bowl
  • frying pan
  • ladle
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium heat.
  2. Add garlic and onion; saut 5 minutes or until tender.
  3. Add cumin and chili powder; cook 1 to 2 minutes, stirring constantly (mixture will adhere to pan). Stir in beans and next 3 ingredients, scraping pan to loosen browned bits; bring mixture to a boil. Reduce heat, and simmer 30 minutes.
  4. Stir in bell pepper; simmer, uncovered, 10 minutes. Ladle soup into individual bowls. Top each with sour cream and green onions.

Nutrition Facts

Calories237kcal
Protein26.1%
Fat22.14%
Carbs51.76%

Properties

Glycemic Index
26.33
Glycemic Load
1.13
Inflammation Score
-9
Nutrition Score
20.399999916553%

Flavonoids

Luteolin
0.23mg
Isorhamnetin
1mg
Kaempferol
0.22mg
Myricetin
0.03mg
Quercetin
4.81mg

Nutrients percent of daily need

Calories:236.93kcal
11.85%
Fat:5.99g
9.21%
Saturated Fat:2.46g
15.36%
Carbohydrates:31.49g
10.5%
Net Carbohydrates:19.94g
7.25%
Sugar:3.92g
4.35%
Cholesterol:24.23mg
8.08%
Sodium:1283.47mg
55.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.88g
31.75%
Vitamin C:66.2mg
80.24%
Fiber:11.55g
46.19%
Iron:6.9mg
38.33%
Folate:116.38µg
29.1%
Vitamin A:1378.56IU
27.57%
Phosphorus:260.41mg
26.04%
Manganese:0.47mg
23.47%
Potassium:695.16mg
19.86%
Vitamin B6:0.39mg
19.65%
Vitamin B2:0.31mg
18.22%
Vitamin B1:0.27mg
18.13%
Copper:0.36mg
17.88%
Selenium:12.5µg
17.86%
Magnesium:70.11mg
17.53%
Vitamin B3:3.1mg
15.52%
Vitamin K:15.57µg
14.83%
Zinc:1.83mg
12.19%
Calcium:94.2mg
9.42%
Vitamin E:0.86mg
5.76%
Vitamin B12:0.35µg
5.75%
Vitamin B5:0.5mg
5%
Source:My Recipes