Black Bean Soup

Gluten Free
Dairy Free
Very Healthy
Health score
76%
Black Bean Soup
35 min.
4
391kcal

Suggestions


Welcome to a delightful culinary experience with our Black Bean Soup, a dish that perfectly balances flavor and nutrition. This hearty soup is not only gluten-free and dairy-free, making it suitable for various dietary preferences, but it also boasts a health score of 76, ensuring you’re making a wholesome choice for lunch or dinner.

Imagine a warm bowl of this rich, velvety soup, brimming with the earthy goodness of black beans and aromatic spices. The combination of Goya Adobo, cumin, and oregano creates a fragrant base that tantalizes your taste buds, while the hint of brown sugar and vinegar adds a subtle depth of flavor that keeps you coming back for more. Ready in just 35 minutes, this recipe is perfect for busy weeknights or a cozy weekend meal.

Each serving is packed with 391 calories, making it a satisfying main course that doesn’t compromise on health. With a caloric breakdown of 20.47% protein, 19.51% fat, and 60.02% carbs, this soup provides a balanced meal that fuels your body and delights your palate. Whether you’re serving it as a main dish or a comforting side, our Black Bean Soup is sure to impress family and friends alike. So grab your ingredients and let’s get cooking!

Ingredients

  • servings chiles in adobo sauce with pepper, to taste
  •  bay leaves 
  • 31 ounce black beans undrained canned
  • teaspoon brown sugar 
  • teaspoon vinegar white
  • tablespoons olive oil extra virgin 
  • teaspoon garlic minced
  • teaspoon ground cumin 
  • teaspoon oregano 
  • packet complete seasoning 
  • servings onion white finely chopped
  • tablespoons cooking wine 

Equipment

  • bowl
  • sauce pan
  • pot

Directions

  1. Heat oil in medium saucepan over medium heat.
  2. Add cumin, garlic, oregano and Sazon to pot. Cook until fragrant, about 30 seconds.
  3. Add wine; bring to a boil.
  4. Add 1 cup water, beans, bay leaves, brown sugar and vinegar; bring bean mixture to a boil. Reduce to medium-low and simmer, uncovered, stirring occasionally, until mixture thickens and ingredients come together, about 15 minutes. Season soup with Adobo; discard bay leaf.
  5. Divide soup evenly among serving bowls.
  6. Garnish with onions and cilantro, if desired.

Nutrition Facts

Calories391kcal
Protein20.47%
Fat19.51%
Carbs60.02%

Properties

Glycemic Index
40.5
Glycemic Load
11.14
Inflammation Score
-9
Nutrition Score
21.692174017429%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.76mg
Kaempferol
0.36mg
Myricetin
0.03mg
Quercetin
11.18mg

Nutrients percent of daily need

Calories:391.33kcal
19.57%
Fat:8.59g
13.22%
Saturated Fat:1.34g
8.38%
Carbohydrates:59.45g
19.82%
Net Carbohydrates:39.1g
14.22%
Sugar:3.42g
3.8%
Cholesterol:0mg
0%
Sodium:290.34mg
12.62%
Alcohol:0.78g
100%
Alcohol %:0.33%
100%
Protein:20.28g
40.57%
Folate:339.34µg
84.83%
Fiber:20.36g
81.43%
Manganese:1.12mg
55.77%
Magnesium:163.88mg
40.97%
Vitamin B1:0.57mg
37.85%
Phosphorus:329.95mg
33%
Iron:5.39mg
29.92%
Potassium:889.5mg
25.41%
Copper:0.49mg
24.6%
Zinc:2.61mg
17.43%
Vitamin B6:0.24mg
11.98%
Vitamin B2:0.15mg
8.93%
Calcium:89.19mg
8.92%
Vitamin E:1.15mg
7.7%
Vitamin K:7.66µg
7.29%
Vitamin B3:1.24mg
6.22%
Vitamin B5:0.61mg
6.13%
Vitamin C:4.44mg
5.38%
Selenium:3.13µg
4.47%
Source:Allrecipes