Mexican Ham and Bean Soup

Gluten Free
Health score
45%
Mexican Ham and Bean Soup
45 min.
8
304kcal

Suggestions

Ingredients

  •  bay leaves 
  • 14.5 ounce canned tomatoes diced undrained canned
  • tablespoon chili powder 
  •  chipotle chile dried (or ancho or pasilla chile)
  • pound pinto beans dried
  • cups less-sodium chicken broth fat-free
  • 0.5 cup cilantro leaves fresh minced
  •  garlic cloves crushed
  • teaspoons ground cumin 
  • ounces ham steak smoked cubed
  • ounces monterrey jack cheese shredded
  • cups onion chopped
  • teaspoons oregano dried
  • cups water 

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour.
  2. Drain.
  3. Combine beans, broth, and next 8 ingredients (broth through garlic) in a Dutch oven; bring to a boil. Partially cover; reduce heat to medium-low. Simmer 1 1/2 hours or until beans are tender.
  4. Stir in tomatoes and chile; simmer 30 minutes. Discard bay leaves and chile. Ladle soup into 8 bowls. Top with cheese; sprinkle with cilantro.

Nutrition Facts

Calories304kcal
Protein27.73%
Fat13.79%
Carbs58.48%

Properties

Glycemic Index
25.38
Glycemic Load
12.42
Inflammation Score
-9
Nutrition Score
24.328695516223%

Flavonoids

Catechin
2.87mg
Epigallocatechin
0.03mg
Epicatechin
0.08mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
1.6mg
Myricetin
0.03mg
Quercetin
8.8mg

Nutrients percent of daily need

Calories:303.69kcal
15.18%
Fat:4.76g
7.33%
Saturated Fat:1.93g
12.03%
Carbohydrates:45.45g
15.15%
Net Carbohydrates:34.08g
12.39%
Sugar:6.04g
6.72%
Cholesterol:19.92mg
6.64%
Sodium:1413.08mg
61.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.55g
43.1%
Folate:317.73µg
79.43%
Fiber:11.37g
45.48%
Manganese:0.91mg
45.35%
Phosphorus:392.05mg
39.2%
Copper:0.76mg
38.11%
Potassium:1193.25mg
34.09%
Magnesium:132.89mg
33.22%
Selenium:22.77µg
32.53%
Vitamin B1:0.49mg
32.51%
Iron:5.11mg
28.37%
Vitamin B6:0.48mg
23.78%
Calcium:176.26mg
17.63%
Zinc:2.38mg
15.84%
Vitamin B2:0.25mg
14.69%
Vitamin C:11.95mg
14.49%
Vitamin B3:2.8mg
13.98%
Vitamin K:13.55µg
12.9%
Vitamin A:547.03IU
10.94%
Vitamin B5:0.95mg
9.5%
Vitamin E:1.3mg
8.69%
Vitamin B12:0.51µg
8.55%
Source:My Recipes