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, fresh vegetables, and aromatic herbs creates a symphony of flavors that will tantalize your taste buds. With just a few simple steps, you can transform basic ingredients into a comforting dish that serves four, making it perfect for family gatherings or cozy nights in.

Not only is this Black Bean Soup a treat for your palate, but it also offers a nutritious profile, with a balanced caloric breakdown that includes protein, healthy fats, and complex carbohydrates. Plus, the addition of zesty lemon wedges adds a refreshing twist that elevates the entire dish. So, roll up your sleeves and get ready to enjoy a bowl of warmth and goodness that will leave you feeling satisfied and nourished!

Ingredients

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

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%