Cajun 15-Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
85%
Cajun 15-Bean Soup
115 min.
8
272kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of Cajun cuisine right to your kitchen! Our Cajun 15-Bean Soup is not just a meal; it's a celebration of wholesome ingredients and bold spices that will warm your heart and soul. Perfect for those chilly evenings or as a hearty lunch, this soup is packed with nutrition and flavor, making it an ideal choice for anyone looking to enjoy a healthy, satisfying dish.

This recipe is a delightful blend of 15 different beans, each contributing its unique texture and taste, simmered to perfection with a medley of fresh vegetables and aromatic spices. The addition of stewed tomatoes adds a rich depth, while the kick from cayenne pepper and chili powder brings that signature Cajun heat. Plus, it's entirely vegetarian, vegan, gluten-free, and dairy-free, ensuring that everyone at the table can enjoy a bowl of this deliciousness.

With a health score of 85, this soup not only tantalizes your taste buds but also nourishes your body. Each serving is low in calories yet high in protein and fiber, making it a guilt-free indulgence. Whether you serve it with crusty bread, over a bed of rice, or simply on its own, this Cajun 15-Bean Soup is sure to become a favorite in your household. So grab your pressure cooker and let’s dive into this flavorful journey!

Ingredients

  •  bell pepper chopped
  • 0.3 teaspoon pepper black
  • 15 ounce canned tomatoes canned
  • 0.3 teaspoon ground pepper 
  • rib celery chopped
  • teaspoon chili powder 
  • 20 ounces rice mixed dried rinsed canned (you can find these prepackaged in most grocery stores)
  • clove garlic minced
  •  juice of lemon 
  • 0.5 teaspoon liquid smoke 
  • large onion chopped
  • 0.5 teaspoon oregano 
  • teaspoons paprika 
  • 1.5 teaspoons salt to taste
  • teaspoon thyme leaves 
  • 12 cups water 

Equipment

  • pressure cooker

Directions

  1. Add onion mixture, stewed tomatoes, and lemon juice to beans along with the spices and simmer 30-45 minutes. (If you started the beans in the pressure cooker, add 2 cups water at this time if they seem dry or thick.)
  2. Add liquid smoke and salt at the end.
  3. Serve with bread or over rice, or just by itself, as I did.

Nutrition Facts

Calories272kcal
Protein24.52%
Fat3.5%
Carbs71.98%

Properties

Glycemic Index
40.63
Glycemic Load
13.85
Inflammation Score
-9
Nutrition Score
23.083043741143%

Flavonoids

Cyanidin
1.32mg
Pelargonidin
3.42mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.15mg
Luteolin
0.26mg
Isorhamnetin
0.94mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
3.88mg

Nutrients percent of daily need

Calories:272.36kcal
13.62%
Fat:1.11g
1.7%
Saturated Fat:0.17g
1.09%
Carbohydrates:51.11g
17.04%
Net Carbohydrates:38.21g
13.9%
Sugar:5.49g
6.1%
Cholesterol:0mg
0%
Sodium:543.11mg
23.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.41g
34.82%
Folate:299.92µg
74.98%
Fiber:12.9g
51.58%
Manganese:0.97mg
48.52%
Vitamin C:30.69mg
37.2%
Potassium:1217.6mg
34.79%
Copper:0.67mg
33.62%
Vitamin B1:0.49mg
32.87%
Iron:5.81mg
32.27%
Phosphorus:319.19mg
31.92%
Magnesium:118.73mg
29.68%
Vitamin B6:0.46mg
22.84%
Vitamin A:963.85IU
19.28%
Zinc:2.28mg
15.21%
Vitamin B2:0.21mg
12.5%
Vitamin B3:2.43mg
12.15%
Vitamin K:10.66µg
10.15%
Calcium:101.42mg
10.14%
Vitamin E:1.35mg
9.03%
Vitamin B5:0.81mg
8.08%
Selenium:2.87µg
4.1%