Caribbean Black Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
38%
Caribbean Black Bean Soup
45 min.
8
230kcal

Suggestions


Experience the vibrant flavors of the Caribbean with this delightful Black Bean Soup, a dish that embodies warmth and richness in every spoonful. Perfectly suited for vegetarians, vegans, and those with gluten or dairy sensitivities, this soup is a nourishing choice that doesn't compromise on taste.

Imagine the aroma of sautéed onions, garlic, and colorful bell peppers blending harmoniously with the earthy black beans and creamy coconut milk. Each ingredient plays a crucial role, from the fragrant thyme to the zesty lime, creating a symphony of flavors that will transport your taste buds to a tropical paradise.

In just 45 minutes, you can prepare a hearty meal that serves eight, making it ideal for family gatherings or cozy nights in. With only 230 calories per serving, this soup is not only satisfying but also a guilt-free indulgence. Whether enjoyed as a starter, a snack, or a fulfilling main dish, it’s versatile enough to fit any occasion.

So grab your slow cooker and get ready to savor this Caribbean-inspired dish that’s not only delicious but also packed with plant-based goodness. Your guests will be impressed, and your taste buds will thank you!

Ingredients

  • 30 ounce no-salt-added black beans rinsed drained canned
  • 0.5 cup coconut milk 
  • 1 teaspoon thyme leaves dried
  • 0.5 cup cilantro leaves fresh chopped
  • 1  garlic head whole minced peeled
  • 1 cup bell pepper diced green
  • 0.5 teaspoon ground allspice 
  • 1 teaspoon ground cumin 
  • 0.5 teaspoon ground ginger 
  • 0.3 teaspoon ground pepper red
  • 3 tablespoons jalapeno finely chopped 2 peppers
  • 2  limes quartered
  • 1 tablespoon olive oil 
  • 1 cup bell pepper diced red
  • 2 cups onion red chopped 1 onion
  • 0.1 teaspoon salt 
  • 0.3 cup no-salt-added tomato paste 
  • 4 cups vegetable broth organic divided

Equipment

  • bowl
  • frying pan
  • ladle
  • slow cooker

Directions

  1. Heat a large skillet over medium-high heat.
  2. Add oil to pan; swirl to coat.
  3. Add onion and next 3 ingredients (through jalapeo); saut 4 minutes.
  4. Add garlic; saut 1 minute. Stir in tomato paste and 1 cup broth.
  5. Transfer vegetable mixture to a 5-quart electric slow cooker.
  6. Stir in remaining 3 cups broth, thyme, and next 6 ingredients (through black beans). Cover and cook on LOW for 8 hours.
  7. Stir in coconut milk. Ladle soup into bowls; top with cilantro.
  8. Serve with lime wedges.

Nutrition Facts

Calories230kcal
Protein18.28%
Fat20.89%
Carbs60.83%

Properties

Glycemic Index
58
Glycemic Load
8.05
Inflammation Score
-9
Nutrition Score
18.079565597617%

Flavonoids

Hesperetin
7.2mg
Naringenin
0.57mg
Apigenin
0.01mg
Luteolin
1.08mg
Isorhamnetin
2mg
Kaempferol
0.28mg
Myricetin
0.02mg
Quercetin
9.46mg

Nutrients percent of daily need

Calories:230.46kcal
11.52%
Fat:5.66g
8.7%
Saturated Fat:3.13g
19.58%
Carbohydrates:37.07g
12.36%
Net Carbohydrates:25.3g
9.2%
Sugar:5.47g
6.07%
Cholesterol:0mg
0%
Sodium:578.52mg
25.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.14g
22.28%
Vitamin C:55.82mg
67.66%
Fiber:11.77g
47.08%
Folate:183.38µg
45.84%
Manganese:0.78mg
39.13%
Vitamin A:1205.54IU
24.11%
Magnesium:96.38mg
24.09%
Vitamin B1:0.32mg
21.19%
Iron:3.68mg
20.43%
Phosphorus:196.92mg
19.69%
Potassium:669.27mg
19.12%
Copper:0.34mg
16.81%
Vitamin B6:0.28mg
14.01%
Vitamin K:10.89µg
10.37%
Zinc:1.52mg
10.15%
Vitamin E:1.28mg
8.5%
Vitamin B2:0.12mg
6.98%
Vitamin B3:1.35mg
6.77%
Calcium:59.9mg
5.99%
Vitamin B5:0.48mg
4.8%
Selenium:2.18µg
3.11%
Source:My Recipes