Red Bean Soup with Walnuts

Vegetarian
Gluten Free
Dairy Free
Health score
39%
Red Bean Soup with Walnuts
45 min.
9
295kcal

Suggestions

Ingredients

  • cups chicken broth 
  • teaspoons coriander seeds crushed
  • 0.5 cup cilantro leaves fresh chopped
  • 0.3 cup parsley fresh chopped
  •  garlic cloves minced
  • 0.3 cup olive oil 
  • large onions finely chopped
  • 0.5 teaspoon pepper 
  • pound beans dried red
  • tablespoons red wine vinegar 
  • 0.5 teaspoon salt 
  • 0.5 cup walnuts finely chopped

Equipment

  • frying pan
  • dutch oven

Directions

  1. Sort and wash beans; place in a Dutch oven. Cover with water 2 inches above beans; let stand 8 hours or overnight.
  2. Drain.
  3. Combine beans, broth, and salt in Dutch oven; bring to a boil over medium heat. Cover, reduce heat, and simmer 1 hour or until beans are tender.
  4. Drain beans, reserving 3 cups liquid. Mash beans with the back of a spoon, and return to Dutch oven. Stir in reserved liquid.
  5. Saut onion and garlic in hot oil in a skillet until tender. Stir in walnuts and next 3 ingredients.
  6. Add walnut mixture to beans, and cook until thoroughly heated.
  7. Sprinkle with cilantro and parsley.

Nutrition Facts

Calories295kcal
Protein18.53%
Fat33.44%
Carbs48.03%

Properties

Glycemic Index
23.33
Glycemic Load
9.5
Inflammation Score
-7
Nutrition Score
17.579565146695%

Flavonoids

Cyanidin
1.11mg
Pelargonidin
2.43mg
Apigenin
3.6mg
Luteolin
0.03mg
Isorhamnetin
1.67mg
Kaempferol
0.24mg
Myricetin
0.27mg
Quercetin
7.26mg

Nutrients percent of daily need

Calories:294.54kcal
14.73%
Fat:11.29g
17.38%
Saturated Fat:1.35g
8.44%
Carbohydrates:36.5g
12.17%
Net Carbohydrates:27.52g
10.01%
Sugar:3.46g
3.84%
Cholesterol:3.66mg
1.22%
Sodium:817.02mg
35.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.08g
28.16%
Folate:214.41µg
53.6%
Manganese:0.96mg
47.87%
Fiber:8.98g
35.91%
Vitamin K:37.03µg
35.27%
Vitamin B1:0.39mg
25.83%
Copper:0.51mg
25.5%
Phosphorus:249.4mg
24.94%
Potassium:822.17mg
23.49%
Iron:4.04mg
22.42%
Magnesium:88.16mg
22.04%
Vitamin B6:0.29mg
14.53%
Vitamin B2:0.24mg
14.15%
Zinc:1.85mg
12.33%
Vitamin C:7.71mg
9.34%
Vitamin B3:1.62mg
8.12%
Vitamin E:1.13mg
7.55%
Calcium:71.97mg
7.2%
Vitamin B5:0.51mg
5.07%
Selenium:3.1µg
4.43%
Vitamin A:206.7IU
4.13%
Source:My Recipes