Black Bean Soup

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

Suggestions


If you're in search of a hearty and satisfying dish that not only bursts with flavor but is also healthy and quick to prepare, look no further than this delicious Black Bean Soup! Perfectly gluten-free and dairy-free, this vibrant main course is a wonderful option for lunch or dinner while also accommodating a variety of dietary needs.

This recipe is a delightful blend of pantry staples and fresh ingredients, making it ideal for busy days when you want to whip up something nutritious and wholesome in just 20 minutes. With its rich flavors derived from fragrant spices like chili powder and cumin, this soup is both comforting and invigorating. The combination of black beans and nutrient-packed toppings creates a satisfying dish that's also a great source of protein.

Imagine coming home after a long day to the aromatic scent of sautéed onions and garlic wafting through your kitchen, signaling a quick meal ahead. Paired with vibrant toppings like fresh cilantro, zesty salsa, and a sprinkle of cheese (or a dairy-free alternative), each bowl of this soup invites you to discover its depth of flavor while keeping it fresh and light.

Whether you're serving up a cozy dinner for your family or a quick lunch for yourself, this Black Bean Soup is sure to impress. Grab your ingredients, bring out your Dutch oven, and get ready to enjoy a bowl of goodness that’s packed with nutrients and satisfaction!

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