Black Bean Soup

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

Suggestions


Indulge in the rich, hearty flavors of our Black Bean Soup, a dish that's not only delicious but also meets your dietary needs as it's both gluten-free and dairy-free. Perfect for a cozy lunch or a comforting dinner, this soup is quick and easy, taking just 20 minutes from start to finish. Imagine a warm bowl of this nutritious soup, brimming with black beans—renowned for their high protein content and fiber, making this dish satisfying and nourishing.

With vibrant spices, including chili powder and cumin, combined with the sweetness of sautéed onions and garlic, every sip is packed with flavor. The simplicity of the ingredients allows the natural taste of black beans to shine through while still providing a depth of taste that is sure to impress your family and friends. Plus, the ability to customize with your choice of toppings—from zesty salsa to fresh cilantro sprigs—makes each serving uniquely yours.

Whether you're looking to warm up on a chilly day or impress guests, this Black Bean Soup is a fantastic choice. It's not only a wholesome main dish but also an excellent option for meal prep, allowing you to enjoy the benefits of a nutritious meal throughout the week. Dive into this bowl of goodness and savor a delightful blend of flavors that will keep you coming back for more!

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