Eat the Rainbow Black Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
98%
Eat the Rainbow Black Bean Soup
40 min.
8
158kcal

Suggestions


Welcome to a vibrant culinary adventure with our "Eat the Rainbow Black Bean Soup"! This delightful dish is not just a feast for the eyes but also a powerhouse of nutrition, boasting a remarkable health score of 98. Perfect for those who embrace a vegetarian, vegan, gluten-free, and dairy-free lifestyle, this soup is a celebration of wholesome ingredients that come together to create a symphony of flavors.

Imagine a warm bowl filled with the rich colors of fresh vegetables, from the deep greens of spinach to the vibrant reds of bell peppers and the purples of cabbage. Each spoonful is packed with protein from black beans, making it a satisfying choice for any meal of the day—be it a hearty starter, a light snack, or a comforting main course. With only 158 calories per serving, you can indulge guilt-free while nourishing your body.

In just 40 minutes, you can prepare this easy-to-make soup in a slow cooker, allowing the flavors to meld beautifully as you go about your day. The combination of spices, including chipotle chile powder and cumin, adds a delightful warmth and depth, while the fresh vegetables provide a crunchy contrast. Whether you're hosting a gathering or simply looking for a healthy meal option, this "Eat the Rainbow Black Bean Soup" is sure to impress and satisfy everyone at the table!

Ingredients

  • 15 ounce tomatoes diced canned
  • medium carrots diced
  • 0.3 teaspoon chili powder smoked for smokiness without heat use paprika (or )
  • tablespoon chili powder 
  • cans black beans rinsed cooked drained (or 3 cups)
  • teaspoon cumin 
  • cloves garlic minced
  •  jalapeno diced stemmed seeded to taste finely (add more or less )
  • cups pkt spinach chopped
  • ounces mushrooms quartered
  • large onion chopped
  • tablespoon oregano (or regular oregano)
  • servings pepper black generous
  • small cabbage red chopped (or)
  • tablespoons tomato paste 
  • cups vegetable stock (or water plus 2 servings bouillon)
  •  bell pepper red yellow chopped

Equipment

  • slow cooker

Directions

  1. Add the peppers and carrots and cook for another two minutes.
  2. Place sauteed vegetables and all remaining ingredients EXCEPT lettuce and salt into slow cooker. Cook on low for 8 hours or high for 4-6 hours. Just before serving, stir in the lettuce and salt and add additional seasonings, if necessary.

Nutrition Facts

Calories158kcal
Protein21.01%
Fat5.32%
Carbs73.67%

Properties

Glycemic Index
53.23
Glycemic Load
6.55
Inflammation Score
-10
Nutrition Score
27.262608898075%

Flavonoids

Cyanidin
148.72mg
Delphinidin
0.07mg
Pelargonidin
0.01mg
Apigenin
0.05mg
Luteolin
0.33mg
Isorhamnetin
0.94mg
Kaempferol
1.13mg
Myricetin
0.24mg
Quercetin
5.1mg

Nutrients percent of daily need

Calories:157.9kcal
7.9%
Fat:1.02g
1.57%
Saturated Fat:0.2g
1.25%
Carbohydrates:31.77g
10.59%
Net Carbohydrates:21.79g
7.92%
Sugar:8.53g
9.48%
Cholesterol:0mg
0%
Sodium:757.92mg
32.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.06g
18.12%
Vitamin A:5999.43IU
119.99%
Vitamin K:109.87µg
104.64%
Vitamin C:74.67mg
90.51%
Manganese:0.8mg
40.04%
Fiber:9.98g
39.93%
Folate:158.96µg
39.74%
Potassium:836.71mg
23.91%
Vitamin B6:0.45mg
22.43%
Magnesium:86.77mg
21.69%
Iron:3.79mg
21.05%
Vitamin B1:0.29mg
19.21%
Phosphorus:170.15mg
17.02%
Vitamin B2:0.28mg
16.37%
Copper:0.32mg
16%
Vitamin B3:2.5mg
12.51%
Vitamin E:1.85mg
12.33%
Calcium:111.07mg
11.11%
Zinc:1.34mg
8.95%
Vitamin B5:0.79mg
7.93%
Selenium:4.12µg
5.89%