Black Bean Soup

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

Suggestions

Ingredients

  • 45 ounce black beans divided undrained canned
  • 14.5 ounce chicken broth canned
  • tablespoon chili powder 
  •  garlic cloves minced
  • teaspoon ground cumin 
  •  onion chopped
  • 0.5 teaspoon oregano leaves 
  • 0.3 teaspoon coarse grind pepper black
  • servings toppings: 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