Black Bean Soup

Gluten Free
Dairy Free
Health score
17%
Black Bean Soup
20 min.
6
365kcal

Suggestions

Black Bean Soup: A Quick, Gluten-Free, and Dairy-Free Delight

Indulge in the comforting flavors of our Black Bean Soup, a delectable gluten-free and dairy-free recipe that's perfect for those seeking a quick and nutritious meal. This hearty soup, ready in just 20 minutes, serves 6 and offers a well-balanced 365 calories per serving. Whether you're craving a satisfying lunch, a main course for dinner, or a substantial main dish, this soup hits all the right notes.

With its blend of savory spices and wholesome ingredients, this recipe promises a rich taste experience that's both warming and invigorating. The star of the show, black beans, are not only a source of protein but also lend a creamy texture to the soup, thanks to a portion being processed until smooth. This creates a delightful depth of flavor and a velvety consistency that's hard to resist.

Top your bowl with a dollop of salsa, a generous sprinkle of shredded Mexican four-cheese blend, and a fresh cilantro sprig for an extra layer of flavor. It's the perfect finishing touch that elevates this soup from good to great.

Prepare to be amazed by how simple it is to whip up a gourmet meal with minimal equipment—a food processor, a blender, and a Dutch oven. This recipe is a testament to the idea that delicious, home-cooked meals don't have to be complicated or time-consuming. So, grab your ingredients, and let's get cooking!

Ingredients

  • 45 ounce black beans divided undrained canned
  • 14.5 ounce chicken broth canned
  • tablespoon chili powder 
  •  garlic clove minced
  • teaspoon ground cumin 
  •  onion chopped
  • 0.5 teaspoon oregano 
  • 0.3 teaspoon pepper black
  • servings salsa fresh shredded
  • 0.3 teaspoon salt 
  • tablespoon vegetable oil 

Equipment

  • food processor
  • blender
  • dutch oven

Directions

  1. Process 1 can of beans in a food processor or blender until smooth, stopping to scrape down sides.
  2. Drain second can of beans.
  3. Saut onion and garlic in hot oil in a Dutch oven over medium heat 5 minutes or until tender. Stir in processed beans, drained beans, remaining can of undrained beans, broth, and next 5 ingredients.
  4. Bring to a boil; reduce heat, and simmer, stirring often, 15 minutes.
  5. Serve with desired toppings.

Nutrition Facts

Calories365kcal
Protein33.84%
Fat21.48%
Carbs44.68%

Properties

Glycemic Index
16.5
Glycemic Load
0.54
Inflammation Score
-8
Nutrition Score
20.244347799083%

Flavonoids

Isorhamnetin
0.92mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
3.75mg

Nutrients percent of daily need

Calories:364.78kcal
18.24%
Fat:8.79g
13.53%
Saturated Fat:2.1g
13.15%
Carbohydrates:41.17g
13.72%
Net Carbohydrates:24.99g
9.09%
Sugar:2.12g
2.36%
Cholesterol:34.26mg
11.42%
Sodium:1476.98mg
64.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.17g
62.35%
Fiber:16.18g
64.72%
Phosphorus:358.35mg
35.83%
Folate:136.69µg
34.17%
Manganese:0.63mg
31.66%
Iron:5.65mg
31.4%
Potassium:910.23mg
26.01%
Copper:0.49mg
24.67%
Magnesium:98.24mg
24.56%
Selenium:16.26µg
23.23%
Vitamin B1:0.33mg
21.74%
Vitamin B2:0.36mg
20.89%
Zinc:3.05mg
20.35%
Vitamin B6:0.38mg
18.77%
Vitamin B3:3.53mg
17.66%
Vitamin A:686.73IU
13.73%
Vitamin B12:0.69µg
11.42%
Calcium:110.49mg
11.05%
Vitamin C:8.21mg
9.95%
Vitamin K:9.79µg
9.32%
Vitamin E:1.35mg
9.01%
Vitamin B5:0.5mg
5.02%
Source:My Recipes