Black Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
31%
Black Bean Soup
45 min.
6
235kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 45 ounce black beans rinsed drained canned
  • tablespoons carrots chopped
  • 0.5 cup celery diced
  • teaspoon chili powder 
  • tablespoon garlic minced
  • 0.3 cup bell pepper diced green
  • 1.5 teaspoons ground cumin 
  • tablespoon olive oil 
  • 0.5 cup onion minced
  • teaspoon oregano dried
  • cups vegetable broth 
  • cup water 

Equipment

  • bowl
  • sauce pan
  • blender

Directions

  1. Heat oil in a large saucepan over medium heat.
  2. Add celery, minced onion, bell pepper, and carrot. Cook 10 minutes or until tender, stirring occasionally.
  3. Add garlic and the next 4 ingredients (through black pepper); saut 3 minutes.
  4. Add broth, water, and beans; bring to a boil. Reduce heat, and simmer 15 minutes. Cool slightly.
  5. Place half of soup in a blender, and process until smooth.
  6. Pour into a bowl. Repeat procedure with remaining soup.
  7. Garnish with sliced green onions, if desired.

Nutrition Facts

Calories235kcal
Protein22.19%
Fat11.88%
Carbs65.93%

Properties

Glycemic Index
38.81
Glycemic Load
1.17
Inflammation Score
-9
Nutrition Score
16.752173942068%

Flavonoids

Apigenin
0.24mg
Luteolin
0.39mg
Isorhamnetin
0.67mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
2.92mg

Nutrients percent of daily need

Calories:234.75kcal
11.74%
Fat:3.19g
4.91%
Saturated Fat:0.52g
3.25%
Carbohydrates:39.83g
13.28%
Net Carbohydrates:24.12g
8.77%
Sugar:1.91g
2.12%
Cholesterol:0mg
0%
Sodium:1151.08mg
50.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.41g
26.81%
Fiber:15.71g
62.83%
Folate:138.3µg
34.57%
Vitamin A:1600.76IU
32.02%
Manganese:0.61mg
30.57%
Iron:4.68mg
26.02%
Phosphorus:245.54mg
24.55%
Copper:0.44mg
22.25%
Potassium:757.21mg
21.63%
Vitamin B1:0.32mg
21.43%
Magnesium:82.29mg
20.57%
Vitamin B2:0.28mg
16.34%
Vitamin C:12.89mg
15.62%
Calcium:99.01mg
9.9%
Vitamin B6:0.19mg
9.64%
Zinc:1.28mg
8.5%
Vitamin B3:1.55mg
7.76%
Vitamin K:7.98µg
7.6%
Vitamin B5:0.47mg
4.7%
Selenium:3.17µg
4.53%
Vitamin E:0.64mg
4.27%
Source:My Recipes