Black Bean Soup with Crispy Tortillas

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Black Bean Soup with Crispy Tortillas
45 min.
4
274kcal

Suggestions

Ingredients

  • 30 ounce black beans canned
  • tablespoons cilantro leaves chopped
  • 6-inch corn tortillas cut into narrow wedges
  • teaspoon ground cumin 
  • servings kosher salt 
  •  onion cut into 1/4-inch dice
  • servings pepper freshly ground
  • servings vegetable oil for frying

Equipment

  • bowl
  • paper towels
  • sauce pan
  • ladle
  • pot
  • kitchen thermometer
  • slotted spoon

Directions

  1. In a medium saucepan, heat 1/2 inch of vegetable oil over moderately high heat until a deep-fry thermometer registers 35
  2. Add the tortillas and fry, stirring occasionally, until crisp and lightly golden, about 1 1/2 minutes. Using a slotted spoon, transfer the tortillas to paper towels to drain; season with salt.
  3. In a medium soup pot, heat 2 tablespoons of the oil used to fry the tortillas.
  4. Add the onion and cook over moderate heat until softened, about 6 minutes.
  5. Add the cumin and cook for 1 minute.
  6. Add the beans and their liquid and 1 1/2 cups of water. Bring to a simmer and cook until slightly thickened, about 15 minutes. Stir in 1 tablespoon of the cilantro and season with salt and pepper. Ladle the soup into bowls and top with a few tortillas.
  7. Sprinkle with the remaining 1 tablespoon of cilantro and serve.

Nutrition Facts

Calories274kcal
Protein20.38%
Fat13.16%
Carbs66.46%

Properties

Glycemic Index
36.63
Glycemic Load
4.36
Inflammation Score
-6
Nutrition Score
15.633043605348%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.69mg

Nutrients percent of daily need

Calories:273.92kcal
13.7%
Fat:4.12g
6.33%
Saturated Fat:0.7g
4.35%
Carbohydrates:46.77g
15.59%
Net Carbohydrates:30.32g
11.02%
Sugar:1.35g
1.5%
Cholesterol:0mg
0%
Sodium:1021.08mg
44.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.34g
28.68%
Fiber:16.45g
65.8%
Folate:136.09µg
34.02%
Manganese:0.63mg
31.26%
Phosphorus:301.59mg
30.16%
Iron:4.68mg
26.03%
Magnesium:93.27mg
23.32%
Copper:0.46mg
22.76%
Vitamin B1:0.33mg
22.14%
Potassium:742.65mg
21.22%
Vitamin B2:0.28mg
16.32%
Calcium:101.89mg
10.19%
Zinc:1.48mg
9.85%
Vitamin B6:0.2mg
9.77%
Vitamin C:7.87mg
9.54%
Vitamin B3:1.67mg
8.34%
Selenium:4.12µg
5.89%
Vitamin K:6.07µg
5.78%
Vitamin B5:0.45mg
4.49%
Vitamin E:0.31mg
2.08%
Source:My Recipes