Brazilian Black Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
29%
Brazilian Black Bean Soup
60 min.
6
219kcal

Suggestions

Ingredients

  • 30 ounce black beans drained and rinsed canned
  •  carrots diced
  • pinch cayenne pepper to taste
  • cloves garlic divided chopped
  • teaspoons ground cumin 
  • tablespoon olive oil 
  • cups onion chopped
  • cup orange juice 
  •  bell pepper diced red
  • teaspoons salt 
  • 0.5 cup water 

Equipment

  • food processor
  • frying pan
  • sauce pan
  • blender

Directions

  1. Heat olive oil in a large saucepan over medium heat.
  2. Add onion, half of the garlic, and carrot. Season with cumin and salt. Cook, stirring, until onion and carrot are tender. Stir in remaining garlic, and red pepper; continue cooking until tender.
  3. Add beans, water, and orange juice to the pan, and season with cayenne pepper.
  4. Transfer a portion of the mixture to a blender or food processor, and puree until smooth. Puree part or all of the soup, depending on how you like the texture. Return puree to the pan, and simmer for 10 more minutes to blend flavors before serving.

Nutrition Facts

Calories219kcal
Protein18.35%
Fat12.8%
Carbs68.85%

Properties

Glycemic Index
37.47
Glycemic Load
4.81
Inflammation Score
-9
Nutrition Score
18.204782714014%

Flavonoids

Eriodictyol
0.07mg
Hesperetin
4.94mg
Naringenin
0.88mg
Apigenin
0.01mg
Luteolin
0.15mg
Isorhamnetin
4.01mg
Kaempferol
0.56mg
Myricetin
0.11mg
Quercetin
16.48mg

Nutrients percent of daily need

Calories:219.3kcal
10.97%
Fat:3.24g
4.98%
Saturated Fat:0.51g
3.16%
Carbohydrates:39.19g
13.06%
Net Carbohydrates:27.07g
9.84%
Sugar:8.24g
9.16%
Cholesterol:0mg
0%
Sodium:1334.29mg
58.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.44g
20.88%
Vitamin C:57.74mg
69.99%
Vitamin A:2429.36IU
48.59%
Fiber:12.12g
48.47%
Folate:125.36µg
31.34%
Manganese:0.58mg
28.93%
Potassium:744.87mg
21.28%
Iron:3.81mg
21.18%
Phosphorus:203.19mg
20.32%
Vitamin B1:0.3mg
20.28%
Copper:0.35mg
17.7%
Magnesium:70.66mg
17.67%
Vitamin B6:0.32mg
15.83%
Vitamin B2:0.23mg
13.8%
Calcium:94.97mg
9.5%
Vitamin B3:1.51mg
7.53%
Zinc:1.09mg
7.3%
Vitamin B5:0.55mg
5.52%
Vitamin E:0.79mg
5.27%
Selenium:2.94µg
4.2%
Vitamin K:4.22µg
4.01%
Source:Allrecipes