Chipotle Black Bean Soup with Avocado Cream

Vegetarian
Gluten Free
Health score
37%
Chipotle Black Bean Soup with Avocado Cream
45 min.
8
284kcal

Ingredients

  • small avocado pitted ripe peeled cut into cubes ( 1/2 cup)
  • 45 ounces black beans rinsed drained canned
  • cups carrots diced peeled
  • cups chicken broth organic swanson® natural goodness® (Regular, or Certified )
  • ounces chipotles in adobo minced canned
  • tablespoons cilantro leaves fresh chopped
  • tablespoon juice of lemon 
  • tablespoons olive oil 
  • cups onion diced
  • 0.3 cup cream sour

Equipment

  • bowl
  • sauce pan
  • blender

Directions

  1. Heat the oil in a 4-quart saucepan.
  2. Add the carrots and onions and cook until they're tender-crisp, stirring occasionally.
  3. Add the peppers and cook and stir for 1 minute.Stir the broth and beans into the saucepan and heat to a boil. Reduce the heat to low. Cook for 25 minutes.Mash the avocado with a fork in a small bowl. Stir in the sour cream, cilantro and lemon juice.Spoon one-third of the broth mixture into a blender. Cover and blend until the mixture is smooth.
  4. Pour the mixture into a large bowl. Repeat twice more with the remaining broth mixture. Return the blended mixture to the saucepan. Cook over medium heat until the mixture is hot and bubbling. Divide the soup among 8 serving bowls. Top with the avocado mixture.

Nutrition Facts

Calories284kcal
Protein16.05%
Fat28.85%
Carbs55.1%

Properties

Glycemic Index
18.23
Glycemic Load
2.03
Inflammation Score
-10
Nutrition Score
20.135217391304%

Flavonoids

Cyanidin
0.08mg
Epicatechin
0.09mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
2mg
Kaempferol
0.34mg
Myricetin
0.03mg
Quercetin
8.25mg

Nutrients percent of daily need

Calories:283.63kcal
14.18%
Fat:9.42g
14.49%
Saturated Fat:1.91g
11.92%
Carbohydrates:40.47g
13.49%
Net Carbohydrates:23.72g
8.63%
Sugar:5.83g
6.48%
Cholesterol:6.59mg
2.2%
Sodium:1076.32mg
46.8%
Protein:11.79g
23.58%
Vitamin A:5445.01IU
108.9%
Fiber:16.75g
67.01%
Folate:132.17µg
33.04%
Manganese:0.56mg
28%
Potassium:806.43mg
23.04%
Iron:4.05mg
22.52%
Phosphorus:218.45mg
21.84%
Vitamin B1:0.31mg
20.42%
Copper:0.4mg
20.17%
Vitamin B2:0.34mg
19.72%
Magnesium:72.97mg
18.24%
Vitamin C:12.48mg
15.13%
Vitamin B6:0.25mg
12.42%
Vitamin K:12.19µg
11.6%
Vitamin B3:2.05mg
10.27%
Calcium:90.76mg
9.08%
Vitamin E:1.32mg
8.82%
Zinc:1.27mg
8.49%
Vitamin B5:0.82mg
8.17%
Selenium:3.14µg
4.49%
Source:Foodista