Healthy & Delicious: Black Bean Soup

Vegetarian
Gluten Free
Health score
15%
Healthy & Delicious: Black Bean Soup
35 min.
3
404kcal

Suggestions


Welcome to a delightful culinary experience with our Healthy & Delicious Black Bean Soup! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it the perfect choice for anyone seeking a wholesome meal. Whether you're a dedicated vegetarian or simply looking to incorporate more plant-based options into your diet, this soup is sure to satisfy your cravings.

Imagine a warm bowl of rich, flavorful black bean soup, brimming with the goodness of fresh ingredients. The combination of black beans and pink beans creates a hearty texture, while the aromatic blend of sautéed onions, shallots, and garlic infuses the dish with a savory depth. With a hint of chili powder and a splash of zesty lime juice, each spoonful is a burst of flavor that will leave you wanting more.

This recipe is not only gluten-free but also quick and easy to prepare, taking just 35 minutes from start to finish. Perfect for lunch, dinner, or any time you need a comforting meal, our Black Bean Soup is versatile enough to be enjoyed on its own or paired with your favorite toppings, like a sprinkle of 2% cheddar cheese for an extra layer of richness.

Join us in creating this delicious and nutritious dish that promises to warm your heart and nourish your body. Your taste buds will thank you!

Ingredients

  • servings pepper black freshly ground
  • 15 ounce black beans drained and rinsed canned
  • ounces cheddar cheese 2% grated (optional, but preferred)
  • 15 ounce chicken broth low sodium canned
  • tablespoon chili powder 
  • large cloves garlic minced
  •  juice of lime juiced
  • servings kosher salt 
  • 0.8 cup turtle beans drained and rinsed
  • medium onion finely chopped
  • medium shallots chopped
  • tablespoons vegetable oil 

Equipment

  • sauce pan
  • pot
  • blender
  • immersion blender

Directions

  1. In medium saucepan, heat oil over medium heat.
  2. Add onion and shallot. Sauté until starting to soften, about 5 minutes.
  3. Add garlic and chili powder and cook 1 minute, stirring frequently.
  4. Add black beans, pink beans, and broth. Stir to combine. Bring to a boil. Reduce to a simmer and cook 20 minutes.
  5. In a blender or with an immersion blender, carefully puree about half of soup until smooth. Return to pot and stir to combine.
  6. Add lime juice and season with salt and pepper to taste.
  7. Serve immediately, with cheese sprinkled over top.

Nutrition Facts

Calories404kcal
Protein19.51%
Fat44.11%
Carbs36.38%

Properties

Glycemic Index
56.67
Glycemic Load
2.37
Inflammation Score
-8
Nutrition Score
20.742608790812%

Flavonoids

Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.04mg
Luteolin
0.01mg
Isorhamnetin
1.84mg
Kaempferol
0.25mg
Myricetin
0.06mg
Quercetin
7.55mg

Nutrients percent of daily need

Calories:404.19kcal
20.21%
Fat:20.54g
31.59%
Saturated Fat:7.27g
45.46%
Carbohydrates:38.11g
12.7%
Net Carbohydrates:25.5g
9.27%
Sugar:2.88g
3.2%
Cholesterol:28.35mg
9.45%
Sodium:1016.51mg
44.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.44g
40.89%
Fiber:12.61g
50.46%
Folate:163.22µg
40.81%
Phosphorus:377.71mg
37.77%
Calcium:310.04mg
31%
Vitamin C:23.58mg
28.59%
Manganese:0.52mg
25.76%
Potassium:862.4mg
24.64%
Iron:4.4mg
24.44%
Copper:0.46mg
22.83%
Vitamin B2:0.38mg
22.31%
Vitamin A:1087.28IU
21.75%
Magnesium:85.77mg
21.44%
Vitamin K:20.66µg
19.68%
Zinc:2.44mg
16.26%
Vitamin B1:0.24mg
16.25%
Vitamin B3:3.24mg
16.2%
Selenium:11.13µg
15.91%
Vitamin B6:0.28mg
14.08%
Vitamin E:2.01mg
13.38%
Vitamin B12:0.44µg
7.37%
Vitamin B5:0.5mg
5.02%
Vitamin D:0.17µg
1.13%