Cajun Style Corn Soup

Gluten Free
Dairy Free
Health score
6%
Cajun Style Corn Soup
45 min.
6
184kcal

Suggestions

Ingredients

  • cups corn kernels fresh
  • cloves garlic minced
  •  bell pepper green chopped
  • 0.5 pound ground beef 
  • 0.5 teaspoon ground pepper 
  • teaspoon ground pepper black
  • 0.5  onion chopped
  •  bell pepper red chopped
  • teaspoon salt 
  • ounce tomato paste canned
  • tablespoon vegetable oil 
  • cups water 

Equipment

  • sauce pan
  • pot

Directions

  1. In a large pot over high heat, combine the water, tomato paste, salt, ground black pepper, cayenne pepper, green bell pepper, red bell pepper and corn. Bring to a boil, reduce heat to medium low and allow to simmer at a slow boil for 35 minutes.
  2. In a large saucepan over medium heat, combine the oil, onion and garlic and saute for 3 to 5 minutes.
  3. Add to the simmering soup. In the same saucepan over medium heat, saute the ground beef for 10 minutes or until well browned, and add to the soup. Stir well and simmer for 10 more minutes.

Nutrition Facts

Calories184kcal
Protein19%
Fat49.86%
Carbs31.14%

Properties

Glycemic Index
33.5
Glycemic Load
1.32
Inflammation Score
-7
Nutrition Score
12.034782544426%

Flavonoids

Luteolin
1.06mg
Isorhamnetin
0.46mg
Kaempferol
0.08mg
Myricetin
0.04mg
Quercetin
2.38mg

Nutrients percent of daily need

Calories:183.82kcal
9.19%
Fat:10.71g
16.48%
Saturated Fat:3.45g
21.58%
Carbohydrates:15.05g
5.02%
Net Carbohydrates:12.46g
4.53%
Sugar:6.01g
6.68%
Cholesterol:26.84mg
8.95%
Sodium:467.67mg
20.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.19g
18.37%
Vitamin C:48.66mg
58.98%
Vitamin A:917.24IU
18.34%
Vitamin B6:0.35mg
17.63%
Vitamin B3:3.13mg
15.66%
Manganese:0.27mg
13.65%
Vitamin B12:0.81µg
13.48%
Zinc:2.02mg
13.45%
Phosphorus:127.67mg
12.77%
Potassium:421.45mg
12.04%
Fiber:2.59g
10.35%
Folate:39.77µg
9.94%
Vitamin B1:0.14mg
9.57%
Magnesium:38.17mg
9.54%
Selenium:6.51µg
9.3%
Vitamin K:9.69µg
9.22%
Iron:1.61mg
8.93%
Copper:0.16mg
7.88%
Vitamin E:1.17mg
7.81%
Vitamin B2:0.13mg
7.44%
Vitamin B5:0.73mg
7.25%
Calcium:33.2mg
3.32%
Source:Allrecipes