Black Bean Soup with Mojo

Gluten Free
Dairy Free
Health score
11%
Black Bean Soup with Mojo
500 min.
10
404kcal

Suggestions

Ingredients

  •  bay leaves 
  • teaspoon pepper red crushed
  • 0.3 cup rum dark
  • pound black beans dried picked over rinsed
  • 0.3 cup cilantro leaves fresh chopped
  • head garlic unpeeled halved
  • cloves garlic chopped
  • teaspoon ground cumin 
  • teaspoon kosher salt 
  • tablespoons kosher salt 
  • 0.5 cup juice of lime freshly squeezed ( 4 limes)
  • 0.3 cup olive oil extra-virgin
  • medium onion chopped
  • teaspoon oregano dried
  • pounds blade pork ribs country-style
  • cups water 

Equipment

  • bowl
  • ladle
  • blender
  • microwave
  • slow cooker
  • immersion blender

Directions

  1. Put black beans, pork ribs, water, rum, garlic head halves, onion, salt, bay leaves, oregano, cumin, and crushed red pepper in a slow cooker; cover and cook on LOW until the beans are tender and the meat is falling off the rib bones, about 8 hours.
  2. Remove the ribs from the soup. Using a handheld immersion blender, partially puree the soup until it is creamy but still has some texture from whole beans. (Or puree half the soup in a blender and stir it back into the slow cooker.) Pull the meat from the rib bones, shredding it into large pieces, and stir it into the soup.
  3. Put the garlic and olive oil in a small microwave-safe bowl and microwave on HIGH until the garlic is golden, 1 to 2 minutes. Stir in the lime juice, cilantro, and salt and set aside until ready to serve.
  4. Ladle the soup into warmed bowls and drizzle each serving with some mojo. Pass the remaining mojo.

Nutrition Facts

Calories404kcal
Protein20.28%
Fat48.07%
Carbs31.65%

Properties

Glycemic Index
11.4
Glycemic Load
0.35
Inflammation Score
-7
Nutrition Score
18.791739256486%

Flavonoids

Petunidin
6.99mg
Delphinidin
8.39mg
Malvidin
4.81mg
Eriodictyol
0.26mg
Hesperetin
1.09mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.55mg
Kaempferol
0.07mg
Myricetin
0.02mg
Quercetin
2.53mg

Nutrients percent of daily need

Calories:403.66kcal
20.18%
Fat:21.03g
32.35%
Saturated Fat:5.71g
35.72%
Carbohydrates:31.15g
10.38%
Net Carbohydrates:23.63g
8.59%
Sugar:1.68g
1.86%
Cholesterol:50.8mg
16.93%
Sodium:1696.19mg
73.75%
Alcohol:2g
100%
Alcohol %:0.75%
100%
Protein:19.97g
39.93%
Folate:205.59µg
51.4%
Vitamin B1:0.62mg
41.61%
Manganese:0.61mg
30.62%
Fiber:7.52g
30.07%
Vitamin B6:0.54mg
26.77%
Phosphorus:258.38mg
25.84%
Potassium:875.1mg
25%
Copper:0.48mg
24.13%
Magnesium:93.98mg
23.5%
Selenium:15.74µg
22.48%
Zinc:3.34mg
22.26%
Vitamin B3:3.93mg
19.67%
Iron:3.22mg
17.91%
Vitamin B2:0.26mg
15.17%
Vitamin D:1.46µg
9.74%
Calcium:85.24mg
8.52%
Vitamin E:1.28mg
8.51%
Vitamin B5:0.85mg
8.47%
Vitamin K:8.78µg
8.36%
Vitamin C:4.96mg
6.01%
Vitamin B12:0.24µg
4.02%
Vitamin A:107.72IU
2.15%