Instant Black Bean Soup

Vegetarian
Gluten Free
Health score
46%
Instant Black Bean Soup
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LunchMain CourseMain DishDinner
45 min.
5
305kcal

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Ingredients

  • 30 ounce no-salt-added black beans undrained canned
  • 1 tablespoon chili powder 
  • 16 ounce less-sodium chicken broth fat-free canned
  • 2.5 tablespoons cilantro leaves fresh chopped
  • 5 tablespoons green onions minced
  • 5 tablespoons cup heavy whipping cream sour low-fat
  • 0.5 cup bottled salsa 
  • 2 ounces sharp cheddar cheese shredded reduced-fat

Equipment

  • bowl
  • sauce pan
  • ladle
  • potato masher

Directions

  1. Place beans and liquid in a medium saucepan; partially mash beans with a potato masher.
  2. Place over high heat; stir in salsa, chili powder, and broth. Bring to a boil. Ladle soup into bowls; top with cheese, sour cream, onions, and cilantro.

Nutrition Facts

Calories305kcal
Protein24.62%
Fat18.6%
Carbs56.78%

Properties

Glycemic Index
24.2
Glycemic Load
7.83
Inflammation Score
-8
Nutrition Score
20.24652143665%

Flavonoids

Kaempferol
0.08mg
Quercetin
0.75mg

Nutrients percent of daily need

Calories:304.76kcal
15.24%
Fat:6.49g
9.99%
Saturated Fat:3.25g
20.33%
Carbohydrates:44.58g
14.86%
Net Carbohydrates:28.6g
10.4%
Sugar:1.45g
1.61%
Cholesterol:15.54mg
5.18%
Sodium:654.71mg
28.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.33g
38.65%
Folate:263.51µg
65.88%
Fiber:15.98g
63.94%
Manganese:0.83mg
41.67%
Magnesium:131.77mg
32.94%
Phosphorus:324.01mg
32.4%
Vitamin B1:0.45mg
29.73%
Iron:4.2mg
23.36%
Potassium:781.11mg
22.32%
Copper:0.42mg
20.84%
Zinc:2.54mg
16.96%
Vitamin A:835.71IU
16.71%
Calcium:163.66mg
16.37%
Vitamin K:16.16µg
15.39%
Vitamin B2:0.21mg
12.49%
Selenium:8.22µg
11.74%
Vitamin B6:0.22mg
11.18%
Vitamin B3:1.89mg
9.45%
Vitamin E:1.09mg
7.24%
Vitamin B5:0.64mg
6.4%
Vitamin B12:0.35µg
5.87%
Vitamin C:1.8mg
2.18%
LunchMain CourseMain DishDinnerSoupOnionsCheeseChickenBeansGluten FreeLacto Ovo VegetarianFallWinter
Source:My Recipes

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