Black Bean and Salsa Noodle Soup

Gluten Free
Health score
18%
Black Bean and Salsa Noodle Soup
20 min.
6
149kcal

Suggestions


Welcome to a delightful culinary experience with our Black Bean and Salsa Noodle Soup! This vibrant and hearty soup is not only gluten-free but also packed with flavor and nutrition, making it the perfect choice for a quick meal that satisfies your taste buds and your dietary needs. In just 20 minutes, you can whip up a delicious dish that serves six, making it ideal for family dinners or casual gatherings with friends.

The combination of rich vegetable broth, zesty salsa, and protein-rich black beans creates a comforting base that is both filling and refreshing. The addition of curly Japanese noodles or spaghetti adds a delightful texture, while fresh cilantro and a splash of lime juice elevate the flavors to new heights. With a hint of chili powder and cumin, this soup offers a warm, inviting spice that will leave you craving more.

At only 149 calories per serving, this soup is a guilt-free indulgence that can be enjoyed as a starter, snack, or even as a light main course. Top it off with a sprinkle of shredded Parmesan cheese for an extra layer of richness. Whether you're looking for a quick weeknight meal or a tasty dish to impress your guests, this Black Bean and Salsa Noodle Soup is sure to become a favorite in your kitchen!

Ingredients

  • 42 oz vegetable stock canned
  • 16 oz salsa thick
  • 15 oz black beans rinsed drained canned
  • 11 oz corn whole drained canned
  • oz salad leaves curly endive 
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoon juice of lime 
  • teaspoon chili powder 
  • 0.3 teaspoon ground cumin 
  • 0.3 teaspoon pepper 
  • tablespoons parmesan shredded

Equipment

  • dutch oven

Directions

  1. In 4-quart Dutch oven, heat broth to boiling. Stir in remaining ingredients except cheese; reduce heat to medium.
  2. Cook 5 to 6 minutes, stirring occasionally, until noodles are tender.
  3. Sprinkle with cheese.

Nutrition Facts

Calories149kcal
Protein19.39%
Fat9.59%
Carbs71.02%

Properties

Glycemic Index
23.5
Glycemic Load
1.17
Inflammation Score
-9
Nutrition Score
15.14956531949%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Apigenin
0.18mg
Luteolin
0.49mg
Kaempferol
0.58mg
Quercetin
2.02mg

Nutrients percent of daily need

Calories:149.06kcal
7.45%
Fat:1.67g
2.57%
Saturated Fat:0.48g
3.03%
Carbohydrates:27.8g
9.27%
Net Carbohydrates:20.43g
7.43%
Sugar:4.82g
5.36%
Cholesterol:1.13mg
0.38%
Sodium:1690mg
73.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.59g
15.18%
Vitamin K:76.77µg
73.12%
Vitamin A:2313.61IU
46.27%
Fiber:7.38g
29.51%
Folate:88.35µg
22.09%
Manganese:0.4mg
20.23%
Potassium:591.04mg
16.89%
Phosphorus:147.04mg
14.7%
Copper:0.28mg
13.97%
Vitamin C:10.9mg
13.21%
Magnesium:51.06mg
12.76%
Iron:2.14mg
11.91%
Vitamin E:1.62mg
10.79%
Vitamin B6:0.21mg
10.41%
Vitamin B1:0.15mg
10.06%
Vitamin B3:1.87mg
9.36%
Calcium:93.56mg
9.36%
Vitamin B2:0.15mg
8.92%
Vitamin B5:0.58mg
5.77%
Zinc:0.85mg
5.67%
Selenium:2.13µg
3.05%