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 sautéed onions and garlic mingling with the earthy notes of black beans, all simmered to perfection in a robust broth.

This recipe is a celebration of wholesome ingredients, featuring the vibrant colors of green bell peppers and ripe tomatoes, complemented by the subtle sweetness of dark rum or apple cider. The addition of liquid smoke and spices like cumin and oregano elevates the soup, creating a depth of flavor that will have everyone coming back for seconds.

With a total cooking time of just 210 minutes, this soup is perfect for a leisurely weekend meal or a cozy dinner with friends and family. Each serving is packed with 334 calories, making it a satisfying choice for lunch or dinner. Whether you’re looking to warm up on a chilly evening or simply want to enjoy a comforting bowl of goodness, this Dutch Oven Black Bean Soup is sure to become a staple in your kitchen. So grab your Dutch oven, and let’s get cooking!

Ingredients

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

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%