Black Bean Soup with Avocado, Orange, and Cucumber

Vegetarian
Gluten Free
Health score
27%
Black Bean Soup with Avocado, Orange, and Cucumber
30 min.
4
427kcal

Suggestions


Are you in search of a comforting yet refreshing dish that perfectly balances bold flavors and nutritious ingredients? Look no further than this delicious Black Bean Soup with Avocado, Orange, and Cucumber! This vibrant soup is not only a feast for the senses but also a fantastic addition to your meal repertoire, whether it’s lunchtime, dinner, or a casual gathering with friends and family.

The rich, earthy black beans form the heart of this vegetarian and gluten-free recipe, providing a protein-packed base that's satisfying and filling. The addition of zesty lime juice and cumin gives the soup a delightful kick, while the fresh avocado, sweet orange segments, and crunchy cucumber add layers of texture and flavor that simply sing together. With the creamy cotija cheese crumbled on top, every bite is a dance of creamy, citrusy, and savory notes that will delight your palate.

In just 30 minutes, you can whip up this easy-to-make soup, making it a perfect weeknight dinner or a leisurely lunch. Plus, each serving is only 427 calories, so you can indulge without the guilt! This Black Bean Soup is a perfect way to enjoy wholesome ingredients while treating yourself to an explosion of flavors. Try it today and bring a little sunshine to your table!

Ingredients

  •  avocado cubed
  • 30 oz black beans rinsed canned
  • 0.3 cup cotija cheese crumbled
  • 0.5  cucumber english chopped
  •  garlic cloves minced
  • teaspoon ground cumin 
  • teaspoons hot sauce such as tapatío
  •  juice of lime 
  • 0.5 teaspoon kosher salt 
  • cup onion chopped
  •  cranberry-orange relish peeled chopped
  • 0.3 teaspoon oregano dried
  • oz pimientos drained
  • cups vegetable broth 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • pot

Directions

  1. Heat oil in a large pot over medium heat.
  2. Add onion and garlic and cook until translucent, about 5 minutes.
  3. Add broth, beans, pimientos, seasonings, and hot sauce and bring to a boil. Reduce heat to low and simmer, uncovered, 10 minutes.
  4. Mix avocado, lime juice, orange, and cucumber in a medium bowl. Divide soup among bowls; top with avocado mixture and a sprinkle of cheese.

Nutrition Facts

Calories427kcal
Protein15.3%
Fat34.69%
Carbs50.01%

Properties

Glycemic Index
66.63
Glycemic Load
4.77
Inflammation Score
-10
Nutrition Score
29.494782437449%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.16mg
Hesperetin
9.6mg
Naringenin
5.05mg
Luteolin
0.07mg
Isorhamnetin
2mg
Kaempferol
0.36mg
Myricetin
0.09mg
Quercetin
8.35mg

Nutrients percent of daily need

Calories:427.08kcal
21.35%
Fat:17.29g
26.59%
Saturated Fat:3.59g
22.46%
Carbohydrates:56.09g
18.7%
Net Carbohydrates:34.92g
12.7%
Sugar:9.28g
10.31%
Cholesterol:8.34mg
2.78%
Sodium:1988.67mg
86.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.15g
34.3%
Vitamin C:95.42mg
115.66%
Fiber:21.17g
84.67%
Folate:198.68µg
49.67%
Vitamin A:2131.67IU
42.63%
Manganese:0.76mg
38.1%
Potassium:1214.88mg
34.71%
Vitamin K:36.24µg
34.52%
Iron:6.19mg
34.39%
Phosphorus:330.69mg
33.07%
Copper:0.6mg
29.94%
Vitamin B2:0.48mg
28.47%
Vitamin B1:0.42mg
28.24%
Magnesium:110.14mg
27.54%
Vitamin B6:0.55mg
27.28%
Calcium:169.69mg
16.97%
Vitamin E:2.23mg
14.85%
Vitamin B3:2.94mg
14.71%
Vitamin B5:1.44mg
14.35%
Zinc:2.09mg
13.93%
Selenium:5.21µg
7.45%
Vitamin B12:0.16µg
2.64%
Source:My Recipes