Black Bean Soup

Vegetarian
Gluten Free
Health score
40%
Black Bean Soup
190 min.
6
234kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 1.3 cups black beans dried
  •  garlic cloves minced
  • tablespoon ground cumin 
  • 0.5 teaspoon kosher salt 
  • tablespoons juice of lime fresh
  • teaspoons monterrey jack cheese shredded
  • tablespoon olive oil 
  • cups onion chopped
  • teaspoon oregano dried
  • teaspoon pepper sauce hot
  • cup bell pepper red chopped
  • cups vegetable broth organic
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle
  • blender

Directions

  1. Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour.
  2. Drain beans.
  3. Heat a large saucepan over medium-high heat.
  4. Add oil; swirl to coat.
  5. Add onion and bell pepper; cook 8 minutes or until tender, stirring frequently.
  6. Add cumin, oregano, and garlic; saut 1 minute.
  7. Add beans, vegetable broth, and water. Bring to a boil; partially cover, reduce heat, and simmer 1 hour and 30 minutes or until beans are tender.
  8. Place half of bean mixture in a blender.
  9. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  10. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return pureed soup to pan. Stir in lime juice and next 3 ingredients (through black pepper). Ladle soup into bowls; top evenly with cheese, and if desired, onion, sour cream, and cilantro.

Nutrition Facts

Calories234kcal
Protein19.46%
Fat19.64%
Carbs60.9%

Properties

Glycemic Index
33.83
Glycemic Load
2.64
Inflammation Score
-9
Nutrition Score
17.613478264083%

Flavonoids

Petunidin
6.23mg
Delphinidin
7.48mg
Malvidin
4.29mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.17mg
Isorhamnetin
4.01mg
Kaempferol
0.53mg
Myricetin
0.06mg
Quercetin
16.36mg

Nutrients percent of daily need

Calories:234.48kcal
11.72%
Fat:5.31g
8.17%
Saturated Fat:1.8g
11.24%
Carbohydrates:37.04g
12.35%
Net Carbohydrates:28.56g
10.39%
Sugar:6.14g
6.82%
Cholesterol:5.85mg
1.95%
Sodium:576.6mg
25.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.83g
23.67%
Folate:208.76µg
52.19%
Vitamin C:40.41mg
48.99%
Fiber:8.48g
33.91%
Manganese:0.66mg
32.8%
Vitamin B1:0.43mg
28.49%
Potassium:811.98mg
23.2%
Magnesium:88.3mg
22.07%
Phosphorus:210.55mg
21.06%
Vitamin A:1025.98IU
20.52%
Copper:0.41mg
20.48%
Iron:3.2mg
17.79%
Vitamin B6:0.32mg
16.24%
Calcium:140.76mg
14.08%
Zinc:1.96mg
13.1%
Vitamin B2:0.16mg
9.12%
Vitamin K:7.71µg
7.34%
Vitamin E:0.95mg
6.37%
Vitamin B3:1.22mg
6.09%
Vitamin B5:0.58mg
5.77%
Selenium:3.03µg
4.33%
Source:My Recipes