Black-Bean Soup with Avocado Salsa

Vegetarian
Gluten Free
Dairy Free
Health score
10%
Black-Bean Soup with Avocado Salsa
45 min.
4
301kcal

Suggestions

Ingredients

  •  avocados cut into 1/2-inch dice
  • cups chicken broth low-sodium homemade canned
  • tablespoons cooking oil 
  • 0.5 cup cooking sherry dry
  • 0.3 cup flat-leaf parsley chopped
  • teaspoon fresh-ground pepper black
  • tablespoons juice of lime 
  •  onion chopped
  •  radishes halved sliced thin
  • 1.5 teaspoons salt 

Equipment

  • food processor
  • bowl
  • sauce pan
  • blender

Directions

  1. Combine 3 cups of the beans and 1 cup of chicken broth in a blender or food processor and puree until smooth.
  2. In a large saucepan, heat the oil over moderate heat.
  3. Add the onion and 1 teaspoon of the salt and cook, stirring frequently, until the onion is soft, about 5 minutes. Increase the heat, add the sherry, and boil until reduced to approximately 1/4 cup, about 3 minutes.
  4. Add the bean puree, 1/2 teaspoon of the pepper, and the remaining 3 cups of chicken broth and 3 cups of beans. Simmer until hot, about 5 minutes.
  5. Meanwhile, in a small bowl, combine the avocados, cilantro, radishes, lime juice, and the remaining 1/2 teaspoon each of salt and pepper.
  6. Mix gently. Spoon the soup into bowls and top with the salsa.
  7. Wine Recommendation: Don't forget about sherries when considering wines for the table. They work particularly well with soups, especially when sherry is an ingredient already. With this black-bean soup, a dry amontillado is a natural.
  8. Notes: If the radishes aren't perfectly crisp, soak them in a bowl of ice water. A few minutes of shock may be just enough to revive them.

Nutrition Facts

Calories301kcal
Protein9.62%
Fat69.08%
Carbs21.3%

Properties

Glycemic Index
44.5
Glycemic Load
1.55
Inflammation Score
-7
Nutrition Score
16.282608661963%

Flavonoids

Cyanidin
0.33mg
Malvidin
0.02mg
Pelargonidin
3.79mg
Catechin
0.23mg
Epicatechin
0.54mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.16mg
Hesperetin
0.79mg
Naringenin
0.14mg
Apigenin
8.08mg
Luteolin
0.05mg
Isorhamnetin
1.38mg
Kaempferol
0.29mg
Myricetin
0.57mg
Quercetin
5.64mg

Nutrients percent of daily need

Calories:301.48kcal
15.07%
Fat:23.27g
35.81%
Saturated Fat:3.1g
19.4%
Carbohydrates:16.15g
5.38%
Net Carbohydrates:8.57g
3.12%
Sugar:2.7g
3%
Cholesterol:0mg
0%
Sodium:957.18mg
41.62%
Alcohol:3.09g
100%
Alcohol %:0.93%
100%
Protein:7.29g
14.58%
Vitamin K:88.77µg
84.54%
Fiber:7.58g
30.31%
Vitamin B3:5.13mg
25.63%
Vitamin C:20.21mg
24.5%
Folate:94.96µg
23.74%
Potassium:802.19mg
22.92%
Vitamin E:3.36mg
22.4%
Vitamin B6:0.34mg
17.09%
Copper:0.34mg
17.06%
Vitamin B5:1.48mg
14.84%
Manganese:0.29mg
14.54%
Phosphorus:141.65mg
14.16%
Vitamin B2:0.22mg
13.02%
Magnesium:41.21mg
10.3%
Vitamin A:470.08IU
9.4%
Iron:1.5mg
8.35%
Zinc:1.03mg
6.89%
Vitamin B1:0.09mg
5.86%
Calcium:41.01mg
4.1%
Vitamin B12:0.24µg
3.93%
Source:My Recipes