Smokey Black Bean and Vegetable Soup

Vegetarian
Gluten Free
Health score
43%
Smokey Black Bean and Vegetable Soup
45 min.
8
228kcal

Suggestions

Ingredients

  •  bay leaves 
  • 45 ounce black beans rinsed drained canned
  • cup carrots chopped
  • 0.8 cup celery thinly sliced
  • teaspoon chili powder 
  • ounce chipotle chiles in adobo sauce canned
  • teaspoons basil dried
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves minced
  • teaspoons ground cumin 
  •  lime wedges 
  • 29 ounce no-salt-added plum tomatoes undrained chopped canned
  • cups onion coarsely chopped
  • teaspoon oregano dried
  • 0.5 cup nonfat yogurt plain
  • 29 ounce vegetable broth canned
  • cups water 

Equipment

  • bowl
  • frying pan
  • ladle
  • blender
  • dutch oven

Directions

  1. Remove 2 chiles from can; reserve remaining chiles and sauce for another use. Finely chop chiles.
  2. Heat a large Dutch oven coated with cooking spray over medium-high heat.
  3. Add onion, carrot, celery, and garlic; saut 8 minutes or until onion and carrot are tender. Stir in chiles, cumin, basil, oregano, chili powder, and bay leaves; cook 1 minute, stirring constantly. Stir in water, beans, broth, and tomatoes; bring to a boil. Partially cover, reduce heat, and simmer 2 hours, stirring occasionally.
  4. Remove from heat; discard bay leaves.
  5. Place 3 cups of soup mixture in a blender.
  6. Let stand 5 minutes; process until smooth. Return pureed mixture to pan, stirring to combine. Ladle 1 1/4 cups soup into each of 8 bowls; top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons cilantro.
  7. Serve with lime wedges.

Nutrition Facts

Calories228kcal
Protein20.56%
Fat3.49%
Carbs75.95%

Properties

Glycemic Index
31.85
Glycemic Load
2.56
Inflammation Score
-10
Nutrition Score
20.677826114323%

Flavonoids

Hesperetin
7.74mg
Naringenin
0.61mg
Apigenin
0.27mg
Luteolin
0.13mg
Isorhamnetin
2mg
Kaempferol
0.32mg
Myricetin
0.04mg
Quercetin
8.55mg

Nutrients percent of daily need

Calories:228.37kcal
11.42%
Fat:0.93g
1.44%
Saturated Fat:0.21g
1.32%
Carbohydrates:45.76g
15.25%
Net Carbohydrates:29.07g
10.57%
Sugar:9.1g
10.11%
Cholesterol:0.31mg
0.1%
Sodium:1074.95mg
46.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.39g
24.77%
Fiber:16.69g
66.75%
Vitamin A:3195.11IU
63.9%
Iron:5.63mg
31.29%
Manganese:0.62mg
31.21%
Folate:124.71µg
31.18%
Vitamin C:24.1mg
29.21%
Potassium:908.28mg
25.95%
Phosphorus:245.37mg
24.54%
Copper:0.45mg
22.3%
Vitamin B1:0.32mg
21.4%
Magnesium:83.85mg
20.96%
Vitamin B2:0.32mg
19.04%
Vitamin B6:0.33mg
16.39%
Calcium:162.46mg
16.25%
Vitamin K:15.87µg
15.12%
Vitamin B3:2.1mg
10.51%
Zinc:1.38mg
9.19%
Vitamin E:1.08mg
7.17%
Vitamin B5:0.69mg
6.86%
Selenium:3.37µg
4.81%
Vitamin B12:0.09µg
1.56%
Source:My Recipes