Black Bean Soup with Sweet Plantain and Avocado-Cumin Cream

Gluten Free
Health score
17%
Black Bean Soup with Sweet Plantain and Avocado-Cumin Cream
45 min.
8
285kcal

Suggestions

Ingredients

  •  avocado pitted peeled
  • pound black beans 
  •  chicken bouillon tablet 
  • servings cup heavy whipping cream 
  • 0.5 cup cilantro leaves fresh chopped
  • cloves garlic mashed
  • 0.5 cup bell pepper green chopped
  • 0.5 teaspoon ground cumin 
  • teaspoon ground cumin 
  •  juice of lime 
  • servings beans 
  • tablespoons olive oil 
  • 0.5 teaspoon oregano dried
  •  plantains diced ripe peeled
  • 0.5 cup bell pepper red chopped
  • servings salt and pepper 
  • servings salt and pepper black
  •  scallion chopped
  • 0.5 cup cup heavy whipping cream sour
  • 0.3 cup tomato purée 
  • 12 cups water 
  • 0.5 cup onion white chopped

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • ladle
  • pot

Directions

  1. Wash the beans and discard any debris.
  2. Place the washed beans in large pot and cover with 10 cups water.
  3. Let it sit overnight or for at least 5 hours.In a medium sauce pan, heat the olive oil over medium-high heat. Then add the onion, garlic, scallion, red bell pepper and green pepper. Cook for 5 to 7 minutes or until onions are translucent.Bring the beans to a boil then add the vegetable mixture, ground cumin, oregano and bouillon tablet. Cover and reduce the heat to low and cook for 1 hour.
  4. Add cilantro, tomato puree, salt and black pepper. Cover and cook for another 60 minutes or until the beans are tender.To make the cream: In a food processor, combine all the ingredients and process until smooth consistency.
  5. Place the diced plantains on a large skillet with 1 tablespoon vegetable oil and cook until golden.Ladle the beans in a bowl and top with plantains and avocado cream.

Nutrition Facts

Calories285kcal
Protein9.7%
Fat53.32%
Carbs36.98%

Properties

Glycemic Index
34
Glycemic Load
3.24
Inflammation Score
-8
Nutrition Score
13.897826070371%

Flavonoids

Cyanidin
0.08mg
Epicatechin
0.09mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.5mg
Isorhamnetin
0.5mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
3.32mg

Nutrients percent of daily need

Calories:285.03kcal
14.25%
Fat:17.71g
27.25%
Saturated Fat:6.27g
39.17%
Carbohydrates:27.64g
9.21%
Net Carbohydrates:19.75g
7.18%
Sugar:6.58g
7.31%
Cholesterol:25.43mg
8.48%
Sodium:422.69mg
18.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.25g
14.49%
Vitamin C:30.13mg
36.53%
Fiber:7.89g
31.56%
Folate:122.56µg
30.64%
Vitamin K:24.08µg
22.94%
Vitamin A:1062.27IU
21.25%
Manganese:0.42mg
20.79%
Magnesium:69.13mg
17.28%
Potassium:579.57mg
16.56%
Copper:0.29mg
14.59%
Phosphorus:135.41mg
13.54%
Vitamin B1:0.2mg
13.28%
Vitamin B6:0.26mg
13%
Vitamin E:1.89mg
12.61%
Iron:2.12mg
11.76%
Vitamin B2:0.16mg
9.52%
Vitamin B5:0.75mg
7.46%
Zinc:1.09mg
7.28%
Calcium:69.97mg
7%
Vitamin B3:1.22mg
6.1%
Selenium:2.42µg
3.46%
Vitamin D:0.24µg
1.6%