Chorizo-Banana Bean Soup

Gluten Free
Dairy Free
Health score
38%
Chorizo-Banana Bean Soup
45 min.
8
194kcal

Suggestions

Ingredients

  • 0.3 cup banana ripe mashed
  •  bay leaves 
  • 0.3 teaspoon pepper black
  • 0.5 cup carrots diced
  • ounces chorizo sausage smoked diced
  • ounces black beans dried
  • 16 ounce less-sodium chicken broth fat-free canned
  •  garlic cloves minced
  • 0.3 cup bell pepper diced green
  • teaspoon habanero pepper minced seeded
  • 1.5 teaspoons olive oil 
  • 0.3 cup onion diced
  • 0.8 cup plum tomatoes seeded chopped
  • ounces beans dried red
  • 0.5 teaspoon salt 
  • 3.3 cups water 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Sort and wash beans, and place in a large ovenproof Dutch oven. Cover with water to 2 inches above beans; bring to a boil, and cook 2 minutes.
  2. Remove from heat; cover and let stand 1 hour.
  3. Drain; return beans to pan.
  4. Heat the oil in a large nonstick skillet over medium-low heat.
  5. Add chorizo, carrot, onion, bell pepper, habanero, and garlic, and saut 15 minutes or until vegetables are tender.
  6. Add water and broth to beans in Dutch oven, and bring to a boil. Stir in chorizo mixture and bay leaves, and return to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beans are tender.
  7. Add tomato, salt, and black pepper, and simmer 15 minutes. Stir in the mashed banana, and remove from heat.

Nutrition Facts

Calories194kcal
Protein23.24%
Fat15.14%
Carbs61.62%

Properties

Glycemic Index
40.08
Glycemic Load
4.95
Inflammation Score
-9
Nutrition Score
14.530869561693%

Flavonoids

Cyanidin
0.4mg
Petunidin
3.28mg
Delphinidin
3.93mg
Malvidin
2.26mg
Pelargonidin
1.02mg
Catechin
0.29mg
Naringenin
0.15mg
Luteolin
0.3mg
Isorhamnetin
0.33mg
Kaempferol
0.1mg
Myricetin
0.06mg
Quercetin
1.66mg

Nutrients percent of daily need

Calories:193.98kcal
9.7%
Fat:3.34g
5.14%
Saturated Fat:1.38g
8.63%
Carbohydrates:30.59g
10.2%
Net Carbohydrates:23.17g
8.42%
Sugar:3g
3.33%
Cholesterol:10mg
3.33%
Sodium:393.4mg
17.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.54g
23.08%
Folate:186.66µg
46.66%
Vitamin A:1630.28IU
32.61%
Fiber:7.42g
29.69%
Manganese:0.57mg
28.5%
Vitamin B1:0.35mg
23.31%
Potassium:745.83mg
21.31%
Copper:0.39mg
19.37%
Magnesium:73.86mg
18.47%
Phosphorus:182.42mg
18.24%
Vitamin C:14.3mg
17.33%
Iron:2.91mg
16.16%
Vitamin B6:0.24mg
12.17%
Zinc:1.49mg
9.97%
Vitamin B3:1.48mg
7.4%
Vitamin B2:0.12mg
6.87%
Calcium:62.51mg
6.25%
Vitamin K:6.36µg
6.06%
Vitamin B5:0.51mg
5.08%
Selenium:2.92µg
4.17%
Vitamin E:0.41mg
2.7%
Vitamin B12:0.11µg
1.89%
Source:My Recipes