Creamy Black Bean Soup

Vegetarian
Gluten Free
Health score
55%
Creamy Black Bean Soup
45 min.
6
466kcal

Suggestions

Ingredients

  • 45 oz bush's black beans rinsed drained canned
  • 14.5 oz canned tomatoes diced with zesty mild green chiles, undrained canned
  • 3 cups chicken broth 
  • 0.5 teaspoons chili powder 
  • 6 servings toppings: cream fresh diced shredded sour chopped
  • 1 tablespoon cilantro leaves fresh chopped
  • 1  garlic clove minced
  • 0.5 teaspoons ground cumin 
  • 1 tablespoon juice of lime 
  • 1 tablespoon olive oil 
  • 1 cup onion diced

Equipment

  • food processor
  • blender
  • dutch oven

Directions

  1. Saut onion and garlic in hot oil in a Dutch oven over medium-high heat 4 to 6 minutes or until tender.
  2. Stir in broth and next 4 ingredients, stirring to loosen particles from bottom of Dutch oven; cover and bring to a boil. Uncover, reduce heat to medium-low, and simmer, stirring occasionally, 8 minutes.
  3. Remove from heat; stir in cilantro and lime juice.
  4. Let cool 5 minutes.
  5. Process soup, in batches, in a blender or food processor 30 seconds or until smooth. Return to Dutch oven, and stir until blended.
  6. Serve with desired toppings.

Nutrition Facts

Calories466kcal
Protein23.46%
Fat26.7%
Carbs49.84%

Properties

Glycemic Index
31.5
Glycemic Load
11.77
Inflammation Score
-9
Nutrition Score
27.191739009774%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
5.47mg

Nutrients percent of daily need

Calories:465.81kcal
23.29%
Fat:14.21g
21.87%
Saturated Fat:6.44g
40.24%
Carbohydrates:59.68g
19.89%
Net Carbohydrates:39.33g
14.3%
Sugar:4.81g
5.35%
Cholesterol:32.35mg
10.78%
Sodium:728.98mg
31.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.09g
56.19%
Folate:337.45µg
84.36%
Fiber:20.35g
81.4%
Manganese:1.18mg
58.92%
Phosphorus:471.91mg
47.19%
Magnesium:175.68mg
43.92%
Vitamin B1:0.62mg
41.26%
Iron:5.71mg
31.7%
Calcium:307.06mg
30.71%
Copper:0.61mg
30.66%
Potassium:1050.26mg
30.01%
Zinc:3.82mg
25.45%
Vitamin B2:0.37mg
21.94%
Selenium:12.17µg
17.39%
Vitamin B6:0.31mg
15.68%
Vitamin B3:2.25mg
11.25%
Vitamin C:9.21mg
11.17%
Vitamin A:520.87IU
10.42%
Vitamin E:1.55mg
10.31%
Vitamin B5:0.88mg
8.8%
Vitamin K:6.28µg
5.98%
Vitamin B12:0.34µg
5.69%
Vitamin D:0.18µg
1.2%
Source:My Recipes