Black Bean Soup

Gluten Free
Very Healthy
Health score
60%
Black Bean Soup
140 min.
6
627kcal

Suggestions

Ingredients

  • servings cilantro sprigs for garnish
  • pound black beans dried
  • 0.3 bunch cilantro leaves fresh
  • cloves garlic 
  •  bell pepper green seeded roughly chopped
  • tablespoons ground cumin 
  •  jalapeño split
  • servings kosher salt and pepper black freshly ground
  • servings lime wedges for garnish
  • teaspoons lime zest 
  • 1.8 quarts chicken stock see low-sodium
  • servings olive oil extra-virgin
  •  onions roughly chopped
  • sprigs oregano fresh
  •  ham hock smoked
  • cup cup heavy whipping cream sour

Equipment

  • food processor
  • pot
  • blender
  • immersion blender

Directions

  1. Pick through the beans and discard any debris - wash under cold running water. In a food processor, add garlic, onion, bell pepper, and cilantro.
  2. Set a large pot over medium heat and add a 3-count of olive oil.
  3. Add the oregano and cumin.
  4. Add vegetable puree and saute until just fragrant, 7 to 10 minutes.
  5. Add beans, ham hock, jalapeno, and stock. Slightly cover and simmer for 2 hours until beans are tender.
  6. When cooked, remove bay leaves and take out ham hock.
  7. Cut ham meat off the bone, cut into pieces and set aside.
  8. Using a blender or immersion blender, puree just enough of the beans and stock (about a third of the total pot) to thicken up the soup and bring everything together. Season with salt and pepper and fold ham meat back into the soup.
  9. Make the crema by combining sour cream and zest.
  10. Serve each soup with a spoonful of lime crema, a squeeze of lime and some fresh cilantro.

Nutrition Facts

Calories627kcal
Protein19.77%
Fat43.63%
Carbs36.6%

Properties

Glycemic Index
44.83
Glycemic Load
1.13
Inflammation Score
-9
Nutrition Score
28.345652144888%

Flavonoids

Petunidin
11.65mg
Delphinidin
13.99mg
Malvidin
8.02mg
Hesperetin
0.72mg
Naringenin
0.06mg
Apigenin
0.02mg
Luteolin
0.99mg
Isorhamnetin
1.84mg
Kaempferol
0.26mg
Myricetin
0.04mg
Quercetin
8.27mg

Nutrients percent of daily need

Calories:626.96kcal
31.35%
Fat:31.25g
48.08%
Saturated Fat:9.06g
56.6%
Carbohydrates:58.99g
19.66%
Net Carbohydrates:45.63g
16.59%
Sugar:5.52g
6.13%
Cholesterol:53.5mg
17.83%
Sodium:175.83mg
7.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.86g
63.72%
Folate:349.8µg
87.45%
Fiber:13.36g
53.45%
Manganese:1.03mg
51.37%
Vitamin B1:0.74mg
49.05%
Potassium:1662.04mg
47.49%
Copper:0.84mg
42.14%
Phosphorus:407.95mg
40.79%
Magnesium:151.87mg
37.97%
Iron:6.72mg
37.35%
Vitamin C:23.17mg
28.08%
Vitamin B3:5.61mg
28.04%
Zinc:3.4mg
22.64%
Vitamin K:21.09µg
20.08%
Vitamin B6:0.4mg
19.99%
Calcium:193.42mg
19.34%
Vitamin B2:0.32mg
19.04%
Vitamin E:2.69mg
17.93%
Vitamin B5:0.91mg
9.06%
Vitamin A:418.48IU
8.37%
Selenium:4.46µg
6.38%
Vitamin B12:0.36µg
5.94%