Caribbean Ham and Black Bean Soup

Gluten Free
Dairy Free
Health score
23%
Caribbean Ham and Black Bean Soup
25 min.
4
223kcal

Suggestions


Welcome to a delightful culinary journey with our Caribbean Ham and Black Bean Soup! This vibrant dish is not only a feast for the eyes but also a wholesome meal that embodies the rich flavors of the Caribbean. Perfectly gluten-free and dairy-free, it caters to a variety of dietary preferences while ensuring that no one misses out on taste.

In just 25 minutes, you can whip up a comforting bowl of this hearty soup, making it an ideal choice for lunch, dinner, or any time you crave something satisfying. The combination of tender ham, hearty black beans, and sweet corn creates a symphony of textures, while the addition of jalapeño jelly and lime juice adds a zesty kick that will awaken your taste buds.

With only 223 calories per serving, this soup is a guilt-free indulgence that doesn’t compromise on flavor. Whether you’re looking to impress guests or simply enjoy a cozy meal at home, this Caribbean Ham and Black Bean Soup is sure to become a favorite in your recipe repertoire. So grab your saucepan and let’s get cooking!

Ingredients

  • 0.5 cup onion chopped
  • cups water 
  • cup finely-chopped ham diced fully cooked
  • 0.5 cup corn whole frozen
  • 15 ounces black beans rinsed drained canned
  • 14.5 ounces canned tomatoes mexican-style undrained canned
  • tablespoons jam (jalapeño)
  • tablespoon juice of lime 
  • 0.3 teaspoon salt 
  • 0.3 teaspoon ground cumin 
  • 0.1 teaspoon ground ginger 

Equipment

  • sauce pan

Directions

  1. Spray 3-quart saucepan with cooking spray; heat over medium heat. Cook onion in saucepan over medium heat 2 to 3 minutes or until crisp-tender.
  2. Stir in remaining ingredients.
  3. Heat to boiling; reduce heat. Simmer uncovered 15 minutes, stirring occasionally.

Nutrition Facts

Calories223kcal
Protein24.46%
Fat11.99%
Carbs63.55%

Properties

Glycemic Index
31.25
Glycemic Load
6.25
Inflammation Score
-6
Nutrition Score
15.665217420329%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.08mg

Nutrients percent of daily need

Calories:223.01kcal
11.15%
Fat:3.08g
4.73%
Saturated Fat:0.66g
4.1%
Carbohydrates:36.71g
12.24%
Net Carbohydrates:26.94g
9.8%
Sugar:10.29g
11.43%
Cholesterol:20.62mg
6.87%
Sodium:1056.29mg
45.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.13g
28.26%
Fiber:9.77g
39.1%
Vitamin C:22.72mg
27.54%
Vitamin B1:0.39mg
26.07%
Manganese:0.52mg
25.77%
Phosphorus:246.83mg
24.68%
Copper:0.47mg
23.47%
Folate:89.79µg
22.45%
Potassium:774.05mg
22.12%
Iron:3.83mg
21.27%
Magnesium:70.24mg
17.56%
Vitamin B6:0.31mg
15.67%
Vitamin B2:0.27mg
15.6%
Vitamin B3:3.11mg
15.54%
Selenium:7.94µg
11.34%
Zinc:1.6mg
10.65%
Vitamin E:1.31mg
8.75%
Calcium:86.22mg
8.62%
Vitamin B5:0.76mg
7.59%
Vitamin B12:0.4µg
6.64%
Vitamin K:5.56µg
5.29%
Vitamin A:229.08IU
4.58%