Calypso Black Bean Soup

Vegetarian
Gluten Free
Health score
14%
Calypso Black Bean Soup
125 min.
8
242kcal

Suggestions

Ingredients

  •  banana peeled sliced
  • 31 ounce black beans rinsed drained canned
  • clove garlic minced
  • 1.5 teaspoons ground cumin 
  • 0.5 teaspoon ground ginger 
  • 15 ounce coconut milk light canned
  •  mangos diced peeled seeded
  • tablespoon olive oil 
  • tablespoon pepper sauce hot
  •  bell pepper diced red seeded
  • 0.5 cup bell peppers red chopped for garnish
  • servings salt and pepper to taste
  • 0.5 cup cup heavy whipping cream sour for garnish
  •  onion sweet minced
  • cups vegetable broth 

Equipment

  • pot
  • blender

Directions

  1. Place the olive oil in a deep, heavy pot, and heat over medium-high heat. Stir in the onion, garlic, and 1 red pepper; cook until onion is transparent, about 5 minutes. Stir in the black beans.
  2. Add the mango, banana, cumin, ginger, and hot pepper sauce; stir and cook until fruit softens.
  3. Pour in the coconut milk and vegetable broth. Bring soup mixture to a boil over high heat. Reduce heat to low, and simmer until liquid reduces, about 1 hour. Season to taste with salt and pepper.
  4. Place soup in batches into a blender, and blend until smooth; or use a stick blender to blend in the soup pot.
  5. Serve garnished with dollops of sour cream and sprinkled with red bell pepper.

Nutrition Facts

Calories242kcal
Protein13.09%
Fat32.09%
Carbs54.82%

Properties

Glycemic Index
31.32
Glycemic Load
4.11
Inflammation Score
-8
Nutrition Score
13.974347943845%

Flavonoids

Cyanidin
0.03mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.34mg
Epigallocatechin 3-gallate
0.03mg
Luteolin
0.16mg
Kaempferol
0.51mg
Myricetin
0.49mg
Quercetin
6.08mg

Nutrients percent of daily need

Calories:241.88kcal
12.09%
Fat:8.75g
13.46%
Saturated Fat:5.38g
33.63%
Carbohydrates:33.61g
11.2%
Net Carbohydrates:24.29g
8.83%
Sugar:9.46g
10.52%
Cholesterol:8.48mg
2.83%
Sodium:947.78mg
41.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.03g
16.06%
Vitamin C:48.11mg
58.31%
Fiber:9.33g
37.31%
Folate:102.75µg
25.69%
Vitamin A:1273.69IU
25.47%
Manganese:0.43mg
21.69%
Potassium:565.12mg
16.15%
Phosphorus:156.73mg
15.67%
Iron:2.69mg
14.93%
Copper:0.29mg
14.33%
Vitamin B6:0.28mg
14.25%
Magnesium:54.9mg
13.73%
Vitamin B1:0.2mg
13.48%
Vitamin B2:0.21mg
12.27%
Calcium:71.1mg
7.11%
Vitamin B3:1.29mg
6.47%
Vitamin E:0.96mg
6.4%
Zinc:0.83mg
5.53%
Vitamin B5:0.47mg
4.73%
Selenium:2.64µg
3.77%
Vitamin K:3.81µg
3.62%
Source:Allrecipes