Frijoles con Coles (Bean Soup with Collard Greens)

Gluten Free
Dairy Free
Health score
11%
Frijoles con Coles (Bean Soup with Collard Greens)
45 min.
6
173kcal

Suggestions

Ingredients

  • teaspoon achiote powder 
  • 0.3 cup cilantro leaves finely chopped
  •  collard greens cut into bite-sized pieces
  •  garlic cloves minced
  • teaspoons ground cumin 
  •  plantains diced green peeled
  • pound pork meat diced
  • servings salt and pepper to taste
  •  scallions diced
  • cup tomatoes diced
  • tablespoon vegetable oil 
  • 12 cups water 
  •  onion diced white

Equipment

  • pot

Directions

  1. Heat the oil over medium heat in a pot, add the onions, scallions and garlic, cook for about 3 minutes.
  2. Add the pork, diced tomatoes, achiote powder and ground cumin, water, salt and pepper. Cook for another 5 minutes, stirring occasionally.
  3. Add the water and bring to a boil.
  4. Add the beans, pork and simmer for about 1 hour.
  5. Add the plantains and collard greens and cook for 30 minutes more.
  6. Add the chopped cilantro and serve with white rice.

Nutrition Facts

Calories173kcal
Protein40.55%
Fat23.73%
Carbs35.72%

Properties

Glycemic Index
27.33
Glycemic Load
0.89
Inflammation Score
-7
Nutrition Score
14.380434637484%

Flavonoids

Naringenin
0.17mg
Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
0.93mg
Myricetin
0.07mg
Quercetin
4.89mg

Nutrients percent of daily need

Calories:172.95kcal
8.65%
Fat:4.53g
6.98%
Saturated Fat:0.84g
5.27%
Carbohydrates:15.35g
5.12%
Net Carbohydrates:13.52g
4.92%
Sugar:2.29g
2.54%
Cholesterol:48.38mg
16.13%
Sodium:311.54mg
13.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.43g
34.86%
Vitamin K:53.19µg
50.66%
Vitamin B3:8.35mg
41.76%
Selenium:24.74µg
35.34%
Vitamin B6:0.67mg
33.69%
Vitamin C:16.24mg
19.69%
Phosphorus:189.55mg
18.96%
Potassium:546.16mg
15.6%
Vitamin A:741.67IU
14.83%
Vitamin B5:1.32mg
13.21%
Magnesium:47.35mg
11.84%
Manganese:0.22mg
10.8%
Copper:0.17mg
8.65%
Folate:32.44µg
8.11%
Vitamin B2:0.13mg
7.92%
Vitamin B1:0.11mg
7.41%
Fiber:1.83g
7.34%
Iron:1.2mg
6.65%
Calcium:57.88mg
5.79%
Vitamin E:0.72mg
4.78%
Zinc:0.7mg
4.7%
Vitamin B12:0.15µg
2.52%