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


Welcome to a delightful culinary experience with our Black Bean Soup with Crispy Tortillas! This vibrant dish is not only a feast for the eyes but also a wholesome meal that caters to a variety of dietary preferences. Whether you're a vegetarian, vegan, or simply looking for a gluten-free option, this soup is sure to satisfy your cravings while keeping your health in check.

Imagine a warm bowl of rich, flavorful black bean soup, perfectly seasoned with ground cumin and topped with crispy, golden tortilla wedges. Each spoonful offers a comforting blend of textures and tastes, making it an ideal choice for lunch, dinner, or any time you need a nourishing meal. With just 45 minutes of preparation, you can whip up this delicious dish that serves four, making it perfect for family gatherings or cozy nights in.

Not only is this soup packed with protein and fiber, but it also boasts a caloric breakdown that aligns with a balanced diet. The addition of fresh cilantro adds a burst of freshness, elevating the overall flavor profile. So, gather your ingredients and get ready to indulge in a bowl of goodness that warms the soul and delights the palate. Your taste buds will thank you!

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
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