Caribbean Black Bean Soup

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

Suggestions


Welcome to a culinary journey that takes you straight to the vibrant Caribbean with this delightful Caribbean Black Bean Soup! Perfectly suited for those who embrace a vegetarian, vegan, gluten-free, and dairy-free lifestyle, this soup is not only wholesome but also bursting with flavor. In just 45 minutes, you can whip up a hearty dish that serves 8, making it an ideal choice for family gatherings or cozy nights in.

This soup is a celebration of rich, earthy black beans, complemented by the creamy texture of coconut milk and a medley of aromatic spices. The combination of fresh cilantro, zesty lime, and a hint of heat from jalapeño peppers creates a symphony of flavors that will tantalize your taste buds. With only 230 calories per serving, it’s a guilt-free indulgence that doesn’t compromise on taste.

Whether you’re looking for a satisfying starter, a nourishing snack, or a comforting main dish, this Caribbean Black Bean Soup fits the bill perfectly. It’s not just a meal; it’s an experience that brings warmth and joy to your table. So gather your ingredients, fire up your slow cooker, and get ready to enjoy a bowl of this deliciously hearty soup that’s sure to impress everyone!

Ingredients

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