Black Bean Soup

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

Suggestions


If you're seeking a delicious and nourishing dish that’s quick to prepare, look no further than this delightful Black Bean Soup! Perfectly suited for any meal—whether it's a hearty lunch, a comforting dinner, or a satisfying main course—this recipe seamlessly fits into a gluten-free and dairy-free lifestyle, making it accessible for everyone!

In just 20 minutes, you can whip up a bowl full of flavor and goodness, with each serving bursting with vibrant ingredients like aromatic garlic, zesty chili powder, and fresh cilantro. The soothing broth brings all the elements together, while the unique blend of spices adds warmth and depth to the dish. Each spoonful is not only comforting but also wholesome, with a calorie count that's easy to digest.

This Black Bean Soup is not just about taste; it provides a great balance of protein, carbs, and healthy fats, making it an excellent choice for a nutritious meal. Imagine savoring the rich and hearty texture, topped with your favorite garnishes like salsa or a sprinkle of cheese—it's a true celebration of flavors! So gather your ingredients and get ready to enjoy a warm bowl of happiness that will leave your taste buds dancing!

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