Italian Sausage Black Bean Soup

Gluten Free
Health score
36%
Italian Sausage Black Bean Soup
45 min.
8
234kcal

Suggestions


Warm up your kitchen with the heartwarming flavors of our Italian Sausage Black Bean Soup, a delightful dish that brings together the best of Italian cuisine and hearty comfort food. This gluten-free recipe is not only easy to make but also packed with nutrition, making it perfect for a cozy lunch or a satisfying dinner. In just 45 minutes, you can whip up a comforting soup that serves eight, making it an excellent choice for family gatherings or meal prep for the week ahead.

Imagine savoring a bowl of this delicious concoction, where the rich taste of Italian-flavored turkey sausage melds beautifully with tender black beans, fresh vegetables, and aromatic spices. The inclusion of vibrant ingredients such as chopped tomatoes, carrots, celery, and cilantro adds layers of flavor and nutrition that will excite your palate. Each spoonful is warm and inviting, making it an ideal dish for chilly days or whenever you crave something nourishing.

What sets this soup apart is not just its delicious dinnertime appeal, but its versatility as well. Whether enjoyed solo or topped with a dollop of nonfat sour cream alternative and a sprinkle of fresh cilantro, this dish is sure to impress family and friends alike. With a calorie count of just 234 per serving, it aligns perfectly with a healthy eating plan while still satisfying your comfort food cravings. Dive into our Italian Sausage Black Bean Soup and experience a culinary delight that fills your belly and warms your heart!

Ingredients

  • 45 ounce black beans drained canned
  • 14.5 ounce canned tomatoes whole drained coarsely chopped canned
  • 0.5 cup carrots chopped
  • 0.3 cup celery chopped
  • 21 ounce chicken broth low-sodium canned
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic minced
  • teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  • ounces italian-flavored turkey sausage 
  • tablespoon juice of lime fresh
  • 0.5 cup nonfat cream alternative sour
  • 0.8 cup onion chopped
  • 0.3 teaspoon salt 
  • tablespoons no-salt-added tomato paste 

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Crumble sausage in a Dutch oven; add onion, carrot, celery, and garlic. Cook over medium-high heat 5 minutes or until sausage is browned and vegetables are tender, stirring frequently.
  2. Add 2 cans black beans, chicken broth, and next 7 ingredients.
  3. Place remaining 1 can black beans in a bowl; mash with a fork, and add to soup mixture. Bring to a boil; reduce heat, and simmer, uncovered, 30 minutes or until thickened. Ladle soup into individual bowls. Top each serving with 1 tablespoon sour cream.
  4. Garnish with fresh cilantro leaves, if desired.

Nutrition Facts

Calories234kcal
Protein26.53%
Fat11.25%
Carbs62.22%

Properties

Glycemic Index
35.98
Glycemic Load
1.98
Inflammation Score
-9
Nutrition Score
18.604347788769%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
0.17mg
Naringenin
0.01mg
Apigenin
0.12mg
Luteolin
0.06mg
Isorhamnetin
0.75mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
3.45mg

Nutrients percent of daily need

Calories:233.62kcal
11.68%
Fat:3.04g
4.68%
Saturated Fat:1.02g
6.36%
Carbohydrates:37.89g
12.63%
Net Carbohydrates:24.93g
9.06%
Sugar:4.71g
5.23%
Cholesterol:12.56mg
4.19%
Sodium:1034.74mg
44.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.15g
32.3%
Fiber:12.96g
51.83%
Iron:6.27mg
34.85%
Vitamin A:1662.97IU
33.26%
Folate:114.28µg
28.57%
Phosphorus:278.53mg
27.85%
Manganese:0.55mg
27.58%
Potassium:878.93mg
25.11%
Copper:0.5mg
24.81%
Vitamin C:19.1mg
23.16%
Vitamin B1:0.3mg
20.15%
Magnesium:79.67mg
19.92%
Vitamin B2:0.32mg
18.78%
Vitamin B3:3.69mg
18.45%
Vitamin B6:0.31mg
15.49%
Selenium:8.31µg
11.87%
Zinc:1.7mg
11.34%
Calcium:112.39mg
11.24%
Vitamin K:7.66µg
7.29%
Vitamin B5:0.67mg
6.73%
Vitamin E:0.92mg
6.14%
Vitamin B12:0.21µg
3.48%
Source:My Recipes