Black Bean Soup

Dairy Free
Health score
46%
Black Bean Soup
45 min.
6
177kcal

Suggestions

Ingredients

  •  bay leaf 
  • 14 ounce canned tomatoes diced canned
  •  carrots chopped
  • 0.5 teaspoon celery seeds 
  •  celery stalks chopped
  • tablespoon chicken bouillon base 
  • cups black beans cooked
  • cloves garlic minced
  • teaspoon ground cumin 
  • servings kosher salt and pepper black freshly ground
  • tablespoons olive oil 
  •  onion chopped
  • teaspoons oregano dried
  • 0.5 teaspoon pepper flakes red

Equipment

  • sauce pan

Directions

  1. Cook the celery, carrots and onions in the olive oil in a large saucepan over medium heat until soft, about 5 minutes.
  2. Add the oregano, cumin, red pepper flakes, celery seeds and garlic and cook until fragrant.
  3. Add the black beans, bouillon, bay leaf and tomatoes, and enough water to cover by an inch or two (about 3 cups). Simmer for at least 30 minutes, up to 2 hours, adding water if needed. Season and serve.

Nutrition Facts

Calories177kcal
Protein14.49%
Fat37.29%
Carbs48.22%

Properties

Glycemic Index
40.97
Glycemic Load
4.81
Inflammation Score
-9
Nutrition Score
12.26391308204%

Flavonoids

Apigenin
0.18mg
Luteolin
1.31mg
Isorhamnetin
0.92mg
Kaempferol
0.15mg
Myricetin
0.03mg
Quercetin
3.77mg

Nutrients percent of daily need

Calories:177.19kcal
8.86%
Fat:7.73g
11.89%
Saturated Fat:1.11g
6.95%
Carbohydrates:22.48g
7.49%
Net Carbohydrates:15.16g
5.51%
Sugar:4.26g
4.73%
Cholesterol:0mg
0%
Sodium:110.73mg
4.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.76g
13.51%
Vitamin A:1917.25IU
38.34%
Fiber:7.32g
29.28%
Manganese:0.51mg
25.71%
Folate:101.71µg
25.43%
Iron:2.79mg
15.49%
Magnesium:61.18mg
15.3%
Vitamin B1:0.21mg
14.16%
Vitamin E:2.11mg
14.07%
Potassium:487.71mg
13.93%
Copper:0.27mg
13.51%
Vitamin K:14.05µg
13.38%
Phosphorus:117.24mg
11.72%
Vitamin C:8.63mg
10.46%
Vitamin B6:0.21mg
10.42%
Calcium:66.84mg
6.68%
Vitamin B3:1.31mg
6.53%
Zinc:0.95mg
6.33%
Vitamin B2:0.09mg
5.21%
Vitamin B5:0.39mg
3.94%
Selenium:1.52µg
2.18%