Black Bean Soup

Black Bean Soup
55 min.
55
46kcal

Suggestions

Ingredients

  • 48 oz black beans undrained canned
  • 0.3 tsp pepper red crushed
  • cloves garlic minced
  • Tbsp ground cumin 
  • Tbsp juice of lime 
  • 0.5 cup yogurt plain low-fat
  • Tbsp oil 
  • 0.7 cup onion chopped
  • 14 oz reduced sodium chicken broth canned
  • 16 oz taco bellâ® & chunky salsa thick
  • 55 servings saltines 

Equipment

  • bowl
  • ladle
  • pot
  • blender

Directions

  1. Cook onion, garlic, cumin and pepper flakes in oil in 4-quart saucepot on medium heat 3 minutes or until onion is tender; remove from heat.
  2. Place 2 cans beans with liquid in batches with broth in blender; cover. Blend until pureed. Stir into saucepot. Stir in remaining beans, salsa and lime juice.
  3. Heat mixture to boil. Reduce heat to low. Simmer 30 minutes. Ladle 1 cup soup into each bowl; top with dollop of yogurt.
  4. Serve with crackers.

Nutrition Facts

Calories46kcal
Protein18.69%
Fat18.28%
Carbs63.03%

Properties

Glycemic Index
1.13
Glycemic Load
0.06
Inflammation Score
-1
Nutrition Score
2.5647826298423%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.05mg
Isorhamnetin
0.1mg
Kaempferol
0.01mg
Quercetin
0.4mg

Nutrients percent of daily need

Calories:46.18kcal
2.31%
Fat:0.96g
1.48%
Saturated Fat:0.15g
0.91%
Carbohydrates:7.47g
2.49%
Net Carbohydrates:5.47g
1.99%
Sugar:0.62g
0.68%
Cholesterol:0.13mg
0.04%
Sodium:181.52mg
7.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.21g
4.43%
Fiber:1.99g
7.98%
Manganese:0.1mg
5.11%
Folate:20.13µg
5.03%
Iron:0.77mg
4.28%
Vitamin B1:0.06mg
4.12%
Phosphorus:39.34mg
3.93%
Potassium:119.93mg
3.43%
Vitamin B2:0.06mg
3.24%
Copper:0.06mg
3.18%
Magnesium:11.74mg
2.94%
Vitamin B3:0.55mg
2.75%
Vitamin B6:0.04mg
1.92%
Calcium:17.87mg
1.79%
Vitamin E:0.23mg
1.56%
Vitamin C:1.23mg
1.49%
Vitamin K:1.51µg
1.43%
Zinc:0.21mg
1.4%
Selenium:0.83µg
1.18%