Heddy's Black and Red Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
39%
Heddy's Black and Red Bean Soup
45 min.
8
295kcal

Suggestions

Ingredients

  • 30 ounce black beans drained and rinsed canned
  • 31 ounce beans red drained and rinsed canned
  • 14.5 ounce canned tomatoes with liquid crushed canned
  •  carrots chopped
  • stalks celery chopped
  • tablespoons chili powder to taste
  • cloves garlic chopped
  • tablespoon ground cumin 
  • 0.3 teaspoon ground pepper black
  • teaspoons maple syrup 
  • tablespoon olive oil 
  • large onion chopped
  • cups vegetable broth 
  • 15 ounce kernel corn whole with liquid canned

Equipment

  • food processor
  • pot
  • blender

Directions

  1. Heat oil in a large pot over medium-high heat.
  2. Add the onion, celery, carrots and garlic; cook and stir for a few minutes to release the flavors. Season with maple syrup, cumin, chili powder, and black pepper.
  3. Pour in the vegetable broth, black beans, 1 can of red beans, and corn. Bring to a boil.
  4. Meanwhile, combine the remaining can of red beans and crushed tomatoes in the container of a large food processor or blender. Process until smooth.
  5. Pour into the soup pot, and stir to blend. Reduce heat to medium, and simmer for 15 minutes.

Nutrition Facts

Calories295kcal
Protein19.7%
Fat11.42%
Carbs68.88%

Properties

Glycemic Index
43.04
Glycemic Load
8.75
Inflammation Score
-10
Nutrition Score
21.67608681969%

Flavonoids

Apigenin
0.29mg
Luteolin
0.13mg
Isorhamnetin
0.94mg
Kaempferol
0.19mg
Myricetin
0.05mg
Quercetin
3.92mg

Nutrients percent of daily need

Calories:294.69kcal
14.73%
Fat:3.9g
5.99%
Saturated Fat:0.62g
3.87%
Carbohydrates:52.87g
17.62%
Net Carbohydrates:36.99g
13.45%
Sugar:8.18g
9.08%
Cholesterol:0mg
0%
Sodium:1367.85mg
59.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.12g
30.23%
Vitamin A:3561.01IU
71.22%
Fiber:15.88g
63.51%
Manganese:0.89mg
44.62%
Folate:126.28µg
31.57%
Phosphorus:295.96mg
29.6%
Iron:5.18mg
28.79%
Potassium:993.67mg
28.39%
Copper:0.53mg
26.39%
Magnesium:97.86mg
24.46%
Vitamin B1:0.35mg
23.2%
Vitamin B2:0.3mg
17.74%
Vitamin B6:0.35mg
17.38%
Vitamin C:12.75mg
15.46%
Vitamin K:15.59µg
14.85%
Vitamin B3:2.73mg
13.66%
Vitamin E:1.84mg
12.25%
Calcium:120.8mg
12.08%
Zinc:1.79mg
11.9%
Vitamin B5:0.6mg
6.03%
Selenium:3.82µg
5.45%
Source:Allrecipes