Potato and Bean Chowder

Gluten Free
Health score
24%
Potato and Bean Chowder
45 min.
9
171kcal

Suggestions


Welcome to a delightful culinary adventure with our comforting Potato and Bean Chowder! This gluten-free dish is the perfect embodiment of heartwarming flavors and wholesome ingredients, crafted to satisfy both your taste buds and your nutritional needs. In just 45 minutes, you can create a nourishing soup that serves up to nine people, making it an ideal choice for family gatherings or cozy dinners with friends.

Imagine the comforting aroma wafting through your kitchen as you sauté vibrant onions, garlic, and colorful bell peppers, setting the stage for a delightful interplay of textures and tastes. The star of our chowder is, of course, the chunky potatoes combined with the hearty variety of beans, including nutritious chickpeas, kidney beans, and navy beans. Together, these ingredients simmer in a robust beef consommé, enriched with diced tomatoes and zesty green chiles, providing a delightful kick that will have everyone asking for seconds.

This chowder not only boasts a variety of flavors but also packs a healthy punch, with a caloric breakdown that keeps you energized and satisfied. Top it off with a sprinkle of freshly grated Parmesan for an even more indulgent finish! Whether you're seeking a savory starter, a filling snack, or a perfect pot of soup on a chilly day, this Potato and Bean Chowder promises to be a crowd favorite. So, roll up your sleeves and let’s get cooking!

Ingredients

  • cups baking potatoes cubed peeled ()
  • 21 ounce beef consomme canned
  • 0.1 teaspoon pepper black
  • cup garbanzo beans canned rinsed drained (garbanzo beans)
  • 16 ounce kidney beans rinsed drained canned
  • 16 ounce navy beans rinsed drained canned
  • 0.5 cup celery chopped
  • cups tomatoes diced green canned undrained
  •  garlic clove minced
  • 0.5 cup bell pepper green chopped
  • teaspoon ground cumin 
  • cup onion chopped
  • 2.5 tablespoons parmesan fresh grated
  • 0.3 cup bell pepper red chopped
  • 2.3 cups water 

Equipment

  • dutch oven

Directions

  1. Heat a Dutch oven coated with cooking spray over medium-high heat.
  2. Add the onion and next 4 ingredients (onion through garlic); saut 5 minutes or until crisp-tender.
  3. Add water and next 8 ingredients (water through navy beans), and bring to a boil. Reduce heat, and simmer 30 minutes, stirring occasionally.
  4. Sprinkle with Parmesan cheese

Nutrition Facts

Calories171kcal
Protein22.7%
Fat7.37%
Carbs69.93%

Properties

Glycemic Index
41.34
Glycemic Load
8.42
Inflammation Score
-6
Nutrition Score
12.714347903657%

Flavonoids

Apigenin
0.17mg
Luteolin
0.49mg
Isorhamnetin
0.89mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
4.1mg

Nutrients percent of daily need

Calories:171.31kcal
8.57%
Fat:1.46g
2.25%
Saturated Fat:0.47g
2.94%
Carbohydrates:31.15g
10.38%
Net Carbohydrates:23.49g
8.54%
Sugar:3.77g
4.19%
Cholesterol:0.94mg
0.31%
Sodium:760.73mg
33.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.11g
20.22%
Manganese:0.64mg
32.25%
Fiber:7.67g
30.67%
Vitamin C:21.2mg
25.69%
Vitamin B6:0.42mg
21.09%
Phosphorus:193.14mg
19.31%
Potassium:648.13mg
18.52%
Folate:67.43µg
16.86%
Iron:2.96mg
16.47%
Magnesium:64.45mg
16.11%
Copper:0.31mg
15.31%
Vitamin B1:0.2mg
13.46%
Calcium:97.98mg
9.8%
Vitamin B3:1.89mg
9.47%
Vitamin B2:0.14mg
8.12%
Vitamin K:8.29µg
7.9%
Zinc:1.12mg
7.43%
Selenium:4.98µg
7.11%
Vitamin E:0.89mg
5.97%
Vitamin A:265.08IU
5.3%
Vitamin B5:0.45mg
4.49%
Vitamin B12:0.06µg
1.05%
Source:My Recipes