Black Bean Soup

Gluten Free
Dairy Free
Health score
8%
Black Bean Soup
140 min.
8
267kcal

Suggestions

Ingredients

  • 0.5 teaspoon balsamic vinegar 
  •  bay leaves 
  • pound black beans picked over rinsed drained
  •  carrots diced
  • 0.3 cup cooking sherry dark dry
  • head garlic halved
  • teaspoons kosher salt 
  • tablespoons olive oil extra-virgin
  • medium onion diced
  • teaspoons oregano dried
  • servings pepper freshly ground
  •  ham hocks smoked (substitute ham or bacon)
  • cups water 

Equipment

  • bowl
  • sauce pan
  • pot
  • blender
  • immersion blender

Directions

  1. Put the beans in a large saucepan and cover with cold water by 2-inches. Bring to a boil and cook for 5 minutes.
  2. Remove from the heat, cover, and set aside for 1 hour.
  3. Drain, and reserve the beans.
  4. In a large soup pot heat the oil over medium to medium-high heat.
  5. Add the onions and carrots, and cook until lightly brown, about 10 minutes. Stick the cloves in the halves of the garlic.
  6. Add to the pot with the bay leaves, oregano, the beans and hocks.
  7. Add the water and bring to a full rolling boil. Season with 2 teaspoons salt. Adjust the heat to maintain a simmer, cook until beans and meat are tender, about 1 1/2 hours.
  8. Pull the pot off the heat and cool slightly.
  9. Remove the hocks from the soup, set aside to cool.
  10. Remove the meat from the hocks, discarding the bones, fat and skin.
  11. Cut the meat into small cubes and reserve. Puree the soup, with an immersion blender or in batches in a blender until smooth.
  12. Additional water can be added to desired consistency.
  13. Add the sherry and vinegar and combine well. Return the soup to medium heat and simmer with the reserved meat. Season with additional salt and pepper, to taste. To serve, divide the soup among warmed bowls, and top with one or more of the garnishes, if desired.

Nutrition Facts

Calories267kcal
Protein26.59%
Fat46.98%
Carbs26.43%

Properties

Glycemic Index
29.48
Glycemic Load
3.48
Inflammation Score
-9
Nutrition Score
8.5017391857894%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Luteolin
0.02mg
Isorhamnetin
0.69mg
Kaempferol
0.12mg
Myricetin
0.06mg
Quercetin
2.87mg

Nutrients percent of daily need

Calories:267.1kcal
13.36%
Fat:13.66g
21.01%
Saturated Fat:4.2g
26.22%
Carbohydrates:17.29g
5.76%
Net Carbohydrates:11.59g
4.22%
Sugar:1.12g
1.24%
Cholesterol:46.33mg
15.44%
Sodium:708.57mg
30.81%
Alcohol:0.77g
100%
Alcohol %:0.24%
100%
Protein:17.39g
34.78%
Vitamin A:1288.42IU
25.77%
Fiber:5.7g
22.79%
Folate:89.97µg
22.49%
Manganese:0.39mg
19.47%
Iron:2.24mg
12.46%
Potassium:429.36mg
12.27%
Magnesium:47.87mg
11.97%
Vitamin B1:0.16mg
10.54%
Phosphorus:93.73mg
9.37%
Copper:0.19mg
9.29%
Vitamin K:6.53µg
6.22%
Vitamin B6:0.12mg
5.96%
Calcium:53.6mg
5.36%
Zinc:0.77mg
5.13%
Vitamin E:0.65mg
4.35%
Vitamin C:2.58mg
3.13%
Vitamin B2:0.05mg
2.91%
Vitamin B3:0.43mg
2.17%
Vitamin B5:0.21mg
2.05%
Selenium:1.29µg
1.84%