Quick Black Bean Soup

Gluten Free
Health score
3%
Quick Black Bean Soup
20 min.
4
218kcal

Suggestions


Looking for a quick and delicious meal that’s both satisfying and gluten-free? Look no further than this Quick Black Bean Soup! Perfect for lunch, dinner, or any time you need a hearty dish, this soup is not only easy to prepare but also packed with flavor and nutrition. In just 20 minutes, you can whip up a delightful bowl that serves four, making it an ideal choice for family meals or gatherings with friends.

This recipe features a delightful combination of fresh vegetables, savory ham, and creamy refried black beans, all enhanced with a touch of garlic salt and chili powder for a subtle kick. The vibrant colors of the green bell pepper and fresh cilantro not only make the dish visually appealing but also add a burst of freshness that elevates the overall taste. Plus, with only 218 calories per serving, you can indulge without the guilt!

Whether you’re a busy professional, a parent on the go, or simply someone who loves a good home-cooked meal, this Quick Black Bean Soup is sure to become a staple in your kitchen. Top it off with a dollop of sour cream and a sprinkle of cilantro for that extra touch of flavor. Get ready to enjoy a comforting bowl of goodness that’s as nutritious as it is delicious!

Ingredients

  • teaspoon cooking oil 
  • 0.5 cup bell pepper green chopped
  • 0.3 cup onion finely chopped
  • cup finely-chopped ham cooked finely chopped
  • 31 oz refried beans with lime juice canned
  • 0.5 teaspoon garlic salt 
  • 0.5 teaspoon chili powder 
  • 1.5 cups water 
  • tablespoons cream sour
  • tablespoons cilantro leaves fresh chopped

Equipment

  • sauce pan

Directions

  1. Heat oil in 3-quart saucepan over medium heat until hot.
  2. Add bell pepper and onion; cook and stir 2 to 3 minutes or until crisp-tender.
  3. Add all remaining ingredients except sour cream and cilantro; mix well. Cook over medium heat for about 5 minutes or until thoroughly heated, stirring frequently. Top individual servings with a dollop of sour cream.
  4. Sprinkle with cilantro.

Nutrition Facts

Calories218kcal
Protein29.39%
Fat19.45%
Carbs51.16%

Properties

Glycemic Index
27
Glycemic Load
5.94
Inflammation Score
-4
Nutrition Score
7.6760869129844%

Flavonoids

Luteolin
0.88mg
Isorhamnetin
0.5mg
Kaempferol
0.08mg
Quercetin
2.55mg

Nutrients percent of daily need

Calories:218.49kcal
10.92%
Fat:4.4g
6.76%
Saturated Fat:1.18g
7.38%
Carbohydrates:26g
8.67%
Net Carbohydrates:16.2g
5.89%
Sugar:6.59g
7.32%
Cholesterol:24.16mg
8.05%
Sodium:1891.74mg
82.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.94g
29.88%
Fiber:9.81g
39.23%
Vitamin C:22.41mg
27.16%
Iron:2.36mg
13.08%
Vitamin B1:0.17mg
11.13%
Phosphorus:94.52mg
9.45%
Calcium:88.22mg
8.82%
Selenium:5.92µg
8.46%
Vitamin A:376.47IU
7.53%
Vitamin B12:0.41µg
6.85%
Vitamin B6:0.13mg
6.7%
Vitamin B3:1.14mg
5.71%
Vitamin B2:0.09mg
5.17%
Zinc:0.71mg
4.75%
Potassium:140.05mg
4%
Copper:0.07mg
3.34%
Vitamin B5:0.3mg
3.01%
Vitamin K:3.11µg
2.96%
Manganese:0.06mg
2.77%
Magnesium:10.71mg
2.68%
Vitamin E:0.37mg
2.46%
Folate:5.16µg
1.29%