Canary Bean Soup (Sopa de Frijoles Canarios)

Gluten Free
Dairy Free
Health score
15%
Canary Bean Soup (Sopa de Frijoles Canarios)
45 min.
8
296kcal

Suggestions

Ingredients

  • cups carrots grated
  •  chicken bouillon tablet 
  • 0.5 cup cilantro leaves chopped
  •  garlic clove 
  • 0.3 cup bell pepper green chopped
  • 0.5 tablespoon ground cumin 
  • pound canary beans soaked overnight 
  • 0.3 cup onion chopped
  • pounds pork ribs cut into pieces
  • large potatoes diced peeled
  • 0.3 cup bell pepper red chopped
  • servings salt and pepper 
  •  scallion chopped
  • 14 cups water 

Equipment

  • food processor
  • pot

Directions

  1. Pick through the beans and discard any debris. In a food processor, add garlic, onion, red bell pepper, green pepper and scallion.In a large pot over medium heat, add the beans, water, processed vegetables, chicken bouillon, carrots and pork ribs. Slightly cover and simmer for 1 ½ hour.
  2. Add the ground cumin, sazon Goya, cilantro and potatoes. Simmer for 30 to 40 minutes more or until the beans are tender.Season with salt and pepper.
  3. Serve with white rice and hogao on the side.

Nutrition Facts

Calories296kcal
Protein20.21%
Fat57.46%
Carbs22.33%

Properties

Glycemic Index
40.32
Glycemic Load
7.92
Inflammation Score
-10
Nutrition Score
18.975652134937%

Flavonoids

Luteolin
0.28mg
Isorhamnetin
0.25mg
Kaempferol
0.5mg
Myricetin
0.02mg
Quercetin
2.21mg

Nutrients percent of daily need

Calories:295.75kcal
14.79%
Fat:18.93g
29.12%
Saturated Fat:6.01g
37.58%
Carbohydrates:16.55g
5.52%
Net Carbohydrates:13.41g
4.88%
Sugar:2.45g
2.72%
Cholesterol:63.5mg
21.17%
Sodium:309.46mg
13.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.98g
29.96%
Vitamin A:5597.19IU
111.94%
Vitamin C:33.65mg
40.79%
Vitamin B6:0.67mg
33.73%
Selenium:17.76µg
25.36%
Vitamin B3:4.61mg
23.07%
Vitamin B1:0.32mg
21.55%
Folate:75.35µg
18.84%
Potassium:650.06mg
18.57%
Phosphorus:178.04mg
17.8%
Zinc:2.52mg
16.82%
Vitamin B2:0.24mg
14.33%
Fiber:3.14g
12.55%
Magnesium:50.16mg
12.54%
Copper:0.25mg
12.37%
Vitamin D:1.83µg
12.17%
Iron:2.14mg
11.92%
Vitamin K:11.92µg
11.36%
Manganese:0.17mg
8.38%
Vitamin B5:0.75mg
7.55%
Calcium:73.93mg
7.39%
Vitamin B12:0.3µg
5.03%
Vitamin E:0.65mg
4.32%