Slow-Cooker Black-Bean Soup with Turkey

Dairy Free
Very Healthy
Health score
63%
Slow-Cooker Black-Bean Soup with Turkey
375 min.
6
275kcal

Suggestions

Ingredients

  • tablespoons pickling spice 
  • medium carrots cut into large chunks
  • tablespoon flour all-purpose
  • 0.5 cup cilantro leaves fresh chopped
  • cloves garlic smashed
  • servings kosher salt and pepper freshly ground
  • pound turtle beans dried black picked over rinsed drained
  • tablespoons olive oil extra-virgin
  •  onions red halved
  • 0.8 teaspoon pepper flakes red
  • 1.8 pounds turkey drumstick smoked

Equipment

  • bowl
  • frying pan
  • ladle
  • slow cooker
  • immersion blender

Directions

  1. Set aside half an onion and chop the rest.
  2. Heat the olive oil in a large skillet over medium-high heat.
  3. Add the chopped onions, carrots and garlic; sprinkle with the flour and cook, stirring, until slightly browned, 5 minutes.
  4. Add 2 tablespoons water and scrape up any browned bits from the pan.
  5. Transfer the vegetables and cooking liquid to a slow cooker.
  6. Add the beans, turkey drumstick, pickling-spice packet, red pepper flakes and 8 cups water. Cover and cook on low 6 hours.
  7. Remove the drumstick and shred the meat; keep warm.
  8. Remove about 2 cups beans from the cooker and blend until smooth (or partially blend with an immersion blender). Return the beans and turkey meat to the soup. Season with salt and pepper.
  9. Mince the reserved 1/2 onion. Ladle the soup into bowls and top with the cilantro and minced onion.
  10. Garnish with sour cream and lime, if desired.
  11. Photograph by Antonis Achilleos

Nutrition Facts

Calories275kcal
Protein35.14%
Fat40.62%
Carbs24.24%

Properties

Glycemic Index
39.97
Glycemic Load
3.69
Inflammation Score
-10
Nutrition Score
23.111739220827%

Flavonoids

Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
1.84mg
Kaempferol
0.32mg
Myricetin
0.06mg
Quercetin
8.25mg

Nutrients percent of daily need

Calories:275.37kcal
13.77%
Fat:12.58g
19.36%
Saturated Fat:3.02g
18.86%
Carbohydrates:16.9g
5.63%
Net Carbohydrates:11.99g
4.36%
Sugar:3.25g
3.62%
Cholesterol:77.96mg
25.99%
Sodium:308.5mg
13.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.49g
48.99%
Vitamin A:5347.48IU
106.95%
Selenium:30.2µg
43.14%
Vitamin K:42.06µg
40.06%
Folate:114.27µg
28.57%
Vitamin B6:0.54mg
27.17%
Iron:4.89mg
27.16%
Zinc:4.01mg
26.76%
Vitamin C:21.49mg
26.05%
Phosphorus:257.49mg
25.75%
Manganese:0.41mg
20.67%
Potassium:692.28mg
19.78%
Vitamin B3:3.94mg
19.69%
Fiber:4.91g
19.62%
Vitamin B2:0.3mg
17.54%
Magnesium:65.61mg
16.4%
Calcium:155.59mg
15.56%
Copper:0.28mg
14.08%
Vitamin B5:1.4mg
13.98%
Vitamin E:1.91mg
12.74%
Vitamin B1:0.15mg
9.71%
Vitamin B12:0.43µg
7.14%