Black Bean Soup

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

Suggestions


If you're looking for a comforting and nutritious dish that caters to various dietary needs, look no further than this delightful Black Bean Soup! In just 20 minutes, you can whip up a hearty meal that is both gluten-free and dairy-free, making it perfect for anyone at the dinner table. This vibrant soup is not only packed with flavor from aromatic ingredients like garlic, onion, and chili powder, but it’s also loaded with protein and fiber, thanks to the black beans.

Imagine savoring a warm bowl of this rich soup with its velvety texture and wholesome ingredients. It’s versatile enough to serve as a filling lunch, a main course for dinner, or even at casual gatherings. The combination of spices brings an irresistible depth to the dish, while the variety of toppings—such as zesty salsa, fresh cilantro, and shredded cheese—lets you customize each serving to your liking.

Not only does this Black Bean Soup satisfy your taste buds, but it also fits perfectly into a healthy lifestyle, with a caloric count of just 365 kcal per serving. So whether you’re meal prepping for the week or looking for a quick option on a busy night, this soup is a fantastic choice that will leave you feeling nourished and satisfied!

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