Dutch Oven Black Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
28%
Dutch Oven Black Bean Soup
210 min.
6
334kcal

Suggestions


Warm up your kitchen and your soul with this delightful Dutch Oven Black Bean Soup! Perfectly suited for those who embrace a vegetarian, vegan, gluten-free, and dairy-free lifestyle, this hearty dish is not only nourishing but also bursting with flavor. Imagine the rich aroma of spices wafting through your home as you simmer a medley of fresh ingredients, creating a comforting meal that’s ideal for lunch, dinner, or any gathering.

This recipe features the robust taste of dried black beans, complemented by the sweetness of bell peppers and the warmth of garlic and onions. The addition of ground cumin and dried oregano elevates the flavor profile, while a splash of dark rum or apple cider adds a unique twist that will have your guests asking for seconds. With a cooking time of just over three hours, the slow simmering process allows the beans to become tender and the flavors to meld beautifully, resulting in a soup that is both satisfying and soul-soothing.

Whether you’re serving it as a main course or a side dish, this Black Bean Soup is sure to impress. With each bowl, you’ll enjoy a deliciously balanced meal that’s not only good for you but also good for the planet. So grab your Dutch oven, gather your ingredients, and get ready to create a dish that will warm hearts and bellies alike!

Ingredients

  • 0.3 cup apple cider dark
  • lb black beans dried
  • cloves garlic finely chopped
  • cup bell pepper green chopped
  • 1.5 teaspoons ground cumin 
  • teaspoon liquid smoke 
  • cup onion chopped
  • 1.5 teaspoons oregano dried
  • cup tomatoes chopped
  • cups vegetable stock flavored (from 32-oz carton)
  • tablespoons vegetable oil 
  • cups water 

Equipment

  • blender
  • dutch oven

Directions

  1. Place beans in Dutch oven; add enough cold water to cover beans.
  2. Heat to boiling. Boil uncovered 2 minutes.
  3. Remove from heat; cover and let stand 1 hour.
  4. Drain and reserve beans.
  5. In same Dutch oven, heat oil over medium heat.
  6. Add onion and garlic; cook, stirring occasionally, until onion is tender.
  7. Stir in remaining ingredients.
  8. Heat to boiling. Boil 2 minutes. Reduce heat to low; cover and simmer about 2 hours or until beans are tender.
  9. Carefully pour soup into blender. Cover; blend until almost smooth.

Nutrition Facts

Calories334kcal
Protein20.12%
Fat15.39%
Carbs64.49%

Properties

Glycemic Index
33.46
Glycemic Load
2.15
Inflammation Score
-9
Nutrition Score
23.796956663546%

Flavonoids

Petunidin
11.65mg
Delphinidin
13.99mg
Malvidin
8.02mg
Catechin
0.12mg
Epicatechin
0.46mg
Naringenin
0.17mg
Luteolin
1.17mg
Isorhamnetin
1.34mg
Kaempferol
0.21mg
Myricetin
0.07mg
Quercetin
6.19mg

Nutrients percent of daily need

Calories:333.8kcal
16.69%
Fat:5.88g
9.04%
Saturated Fat:1.02g
6.37%
Carbohydrates:55.43g
18.48%
Net Carbohydrates:42.22g
15.35%
Sugar:5.97g
6.64%
Cholesterol:0mg
0%
Sodium:486.21mg
21.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.29g
34.59%
Folate:348.21µg
87.05%
Fiber:13.21g
52.83%
Manganese:0.97mg
48.42%
Vitamin B1:0.73mg
48.34%
Potassium:1293.56mg
36.96%
Magnesium:142.39mg
35.6%
Copper:0.71mg
35.47%
Vitamin C:25.95mg
31.45%
Phosphorus:290.99mg
29.1%
Iron:4.56mg
25.31%
Zinc:2.95mg
19.65%
Vitamin K:19.64µg
18.7%
Vitamin B6:0.35mg
17.57%
Calcium:123.78mg
12.38%
Vitamin A:577.49IU
11.55%
Vitamin B2:0.17mg
10.14%
Vitamin B3:1.84mg
9.2%
Vitamin B5:0.78mg
7.77%
Vitamin E:0.87mg
5.81%
Selenium:2.82µg
4.03%