Black Bean Soup

Gluten Free
Dairy Free
Health score
17%
Black Bean Soup
20 min.
6
365kcal

Suggestions


Welcome to a delightful culinary experience with our Black Bean Soup, a dish that perfectly marries flavor and nutrition! This gluten-free and dairy-free recipe is not only quick to prepare—ready in just 20 minutes—but also packed with wholesome ingredients that will satisfy your hunger and tantalize your taste buds.

Imagine a warm bowl of rich, velvety black bean soup, brimming with the robust flavors of chili powder, cumin, and fresh garlic. Each spoonful is a comforting embrace, making it an ideal choice for lunch, dinner, or any time you crave a hearty meal. With 365 calories per serving, this soup is a guilt-free indulgence that fits seamlessly into a balanced diet.

Whether you're looking for a main course that will impress your family or a simple dish to enjoy on a busy weeknight, this Black Bean Soup is versatile enough to suit any occasion. Top it off with your favorite garnishes like zesty salsa, a sprinkle of shredded cheese, or fresh cilantro sprigs for an extra burst of flavor. It's not just a meal; it's a celebration of taste and health!

Join us in creating this deliciously satisfying soup that will warm your heart and nourish your body. Perfect for sharing with friends or enjoying solo, this recipe is sure to become a staple in your kitchen. Dive in and discover the joy of cooking with our Black Bean Soup!

Ingredients

  • 45 ounce black beans divided undrained canned
  • 14.5 ounce chicken broth canned
  • tablespoon chili powder 
  •  garlic clove minced
  • teaspoon ground cumin 
  •  onion chopped
  • 0.5 teaspoon oregano 
  • 0.3 teaspoon pepper black
  • servings salsa fresh shredded
  • 0.3 teaspoon salt 
  • tablespoon vegetable oil 

Equipment

  • food processor
  • blender
  • dutch oven

Directions

  1. Process 1 can of beans in a food processor or blender until smooth, stopping to scrape down sides.
  2. Drain second can of beans.
  3. Saut onion and garlic in hot oil in a Dutch oven over medium heat 5 minutes or until tender. Stir in processed beans, drained beans, remaining can of undrained beans, broth, and next 5 ingredients.
  4. Bring to a boil; reduce heat, and simmer, stirring often, 15 minutes.
  5. Serve with desired toppings.

Nutrition Facts

Calories365kcal
Protein33.84%
Fat21.48%
Carbs44.68%

Properties

Glycemic Index
16.5
Glycemic Load
0.54
Inflammation Score
-8
Nutrition Score
20.244347799083%

Flavonoids

Isorhamnetin
0.92mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
3.75mg

Nutrients percent of daily need

Calories:364.78kcal
18.24%
Fat:8.79g
13.53%
Saturated Fat:2.1g
13.15%
Carbohydrates:41.17g
13.72%
Net Carbohydrates:24.99g
9.09%
Sugar:2.12g
2.36%
Cholesterol:34.26mg
11.42%
Sodium:1476.98mg
64.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.17g
62.35%
Fiber:16.18g
64.72%
Phosphorus:358.35mg
35.83%
Folate:136.69µg
34.17%
Manganese:0.63mg
31.66%
Iron:5.65mg
31.4%
Potassium:910.23mg
26.01%
Copper:0.49mg
24.67%
Magnesium:98.24mg
24.56%
Selenium:16.26µg
23.23%
Vitamin B1:0.33mg
21.74%
Vitamin B2:0.36mg
20.89%
Zinc:3.05mg
20.35%
Vitamin B6:0.38mg
18.77%
Vitamin B3:3.53mg
17.66%
Vitamin A:686.73IU
13.73%
Vitamin B12:0.69µg
11.42%
Calcium:110.49mg
11.05%
Vitamin C:8.21mg
9.95%
Vitamin K:9.79µg
9.32%
Vitamin E:1.35mg
9.01%
Vitamin B5:0.5mg
5.02%
Source:My Recipes