Quick and Easy Black Bean Soup

Gluten Free
Dairy Free
Health score
12%
Quick and Easy Black Bean Soup
50 min.
4
357kcal

Suggestions

Ingredients

  • slices bacon chopped
  • 29 ounce black beans rinsed drained canned
  • pinch cayenne pepper 
  • cups chicken broth 
  • teaspoons sambal paste red minced or chiles
  • cloves garlic minced
  • 0.3 cup green onion minced
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground pepper black
  •  juice of lime 
  • large onion diced
  • pinch oregano dried
  • servings salt to taste
  • 14.5 fluid ounces water 

Equipment

  • pot

Directions

  1. Place bacon in a cold pot. Turn heat to medium, cook and stir until the bacon is cooked but not crisp.
  2. Stir in onion; cook and stir for 5 minutes, until the onion turns translucent and golden.
  3. Stir in garlic; cook for 2-3 minutes.
  4. Add chicken stock, turn heat to medium-high. Stir in oregano, cayenne and salt.
  5. Add black beans and water. Return to a simmer.
  6. Simmer on medium-low, stirring occasionally, for 20-30 minutes. While it's cooking, mash about half the beans to thicken the soup.
  7. Stir in black pepper and cumin.
  8. Add salt to taste.
  9. Make the relish by stirring together minced green onion, sambal paste, and lime juice.
  10. Serve garnished with relish, chopped green onions, and sour cream.

Nutrition Facts

Calories357kcal
Protein20%
Fat34.89%
Carbs45.11%

Properties

Glycemic Index
52
Glycemic Load
1.23
Inflammation Score
-7
Nutrition Score
18.498260803845%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.01mg
Isorhamnetin
1.88mg
Kaempferol
0.36mg
Myricetin
0.05mg
Quercetin
8.58mg

Nutrients percent of daily need

Calories:357.3kcal
17.87%
Fat:14.09g
21.68%
Saturated Fat:4.59g
28.67%
Carbohydrates:40.99g
13.66%
Net Carbohydrates:25.73g
9.36%
Sugar:2.58g
2.87%
Cholesterol:24.13mg
8.04%
Sodium:1646.86mg
71.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.17g
36.34%
Fiber:15.26g
61.03%
Folate:139.38µg
34.84%
Manganese:0.68mg
34.22%
Phosphorus:295.48mg
29.55%
Vitamin B1:0.44mg
29.03%
Iron:4.6mg
25.55%
Copper:0.48mg
24.13%
Potassium:831.78mg
23.77%
Magnesium:86.75mg
21.69%
Vitamin B2:0.37mg
21.58%
Vitamin C:16.47mg
19.97%
Vitamin K:18.43µg
17.55%
Vitamin B3:3.02mg
15.11%
Vitamin B6:0.3mg
14.85%
Selenium:10.38µg
14.83%
Zinc:1.74mg
11.63%
Calcium:105.59mg
10.56%
Vitamin B5:0.66mg
6.56%
Vitamin B12:0.19µg
3.14%
Vitamin A:149.74IU
2.99%
Vitamin E:0.3mg
2%
Source:Allrecipes