Black Bean Soup

Gluten Free
Dairy Free
Health score
14%
Black Bean Soup
130 min.
4
155kcal

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Welcome to a delightful culinary experience with our Black Bean Soup, a dish that perfectly marries comfort and nutrition. This gluten-free and dairy-free recipe is not only easy to prepare but also packed with flavor and wholesome ingredients. Whether you're looking for a hearty starter, a satisfying snack, or a warm bowl of soup to enjoy on a chilly day, this recipe has you covered.

Imagine the rich aroma of sautéed onions, garlic, and crispy bacon wafting through your kitchen as you prepare this delicious soup. The combination of tender black beans, vibrant vegetables, and a hint of crushed red pepper creates a symphony of flavors that will tantalize your taste buds. Plus, with only 155 calories per serving, you can indulge guilt-free!

This Black Bean Soup is not just a meal; it's a celebration of wholesome ingredients that nourish your body and soul. The addition of fresh parsley and zesty lemon wedges elevates the dish, adding a refreshing touch that balances the earthiness of the beans. Perfect for sharing with family and friends, this recipe serves four and is sure to impress even the most discerning palates.

So, roll up your sleeves and get ready to create a comforting bowl of Black Bean Soup that will warm your heart and satisfy your cravings. Enjoy the process, and savor every spoonful!

Ingredients

  • slice bacon cut into pieces
  • 0.5 cup carrots coarsely chopped
  • 0.5 cup celery stalks coarsely chopped
  • cups chicken broth (from 32-oz carton)
  • 0.3 teaspoon pepper red crushed
  • oz black beans dried
  • tablespoons parsley fresh chopped
  • large garlic clove finely chopped
  •  lemon wedges 
  • 0.5 cup onion chopped
  • teaspoon oregano dried
  • cup water 

Equipment

  • sauce pan
  • blender

Directions

  1. Cook onion, garlic and bacon in 3-quart nonstick saucepan over medium heat about 3 minutes, stirring occasionally, until onion is tender.
  2. Stir in remaining ingredients except lemon wedges.
  3. Heat to boiling; boil 2 minutes. Reduce heat; cover and simmer about 2 hours or until beans are tender.
  4. Place 1 cup of the soup in blender container. Cover and blend on high speed about 30 seconds or until of uniform consistency; stir into remaining soup mixture.
  5. Serve with lemon wedges.

Nutrition Facts

Calories155kcal
Protein21.59%
Fat17.44%
Carbs60.97%

Properties

Glycemic Index
49.58
Glycemic Load
1.37
Inflammation Score
-10
Nutrition Score
15.633912963712%

Flavonoids

Petunidin
4.37mg
Delphinidin
5.24mg
Malvidin
3.01mg
Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
4.67mg
Luteolin
0.52mg
Isorhamnetin
1mg
Kaempferol
0.23mg
Myricetin
0.41mg
Quercetin
4.37mg

Nutrients percent of daily need

Calories:155.24kcal
7.76%
Fat:3.15g
4.84%
Saturated Fat:0.9g
5.61%
Carbohydrates:24.76g
8.25%
Net Carbohydrates:18.53g
6.74%
Sugar:3.64g
4.04%
Cholesterol:7.16mg
2.38%
Sodium:720.39mg
31.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.77g
17.54%
Vitamin A:2958.5IU
59.17%
Vitamin K:43.53µg
41.46%
Folate:143.52µg
35.88%
Fiber:6.23g
24.9%
Manganese:0.49mg
24.6%
Vitamin B1:0.34mg
22.76%
Vitamin C:15.26mg
18.5%
Potassium:623.93mg
17.83%
Copper:0.31mg
15.62%
Magnesium:60.96mg
15.24%
Phosphorus:135.49mg
13.55%
Iron:2.13mg
11.86%
Vitamin B2:0.2mg
11.48%
Vitamin B6:0.18mg
9.22%
Zinc:1.38mg
9.18%
Calcium:76.09mg
7.61%
Vitamin B3:1.47mg
7.35%
Vitamin B5:0.45mg
4.53%
Selenium:3.11µg
4.45%
Vitamin E:0.48mg
3.19%
Vitamin B12:0.06µg
1.05%