Smoky Black-Bean Soup

Gluten Free
Dairy Free
Health score
27%
Smoky Black-Bean Soup
45 min.
4
305kcal

Suggestions

This smoky black-bean soup is a hearty and flavorful dish that's perfect for a cozy night in. With a blend of spices and a hint of chipotle chili, this soup packs a punch of flavor that will tantalize your taste buds. The addition of diced zucchini and ham gives it a nice texture and a boost of protein. This soup is not only delicious but also nutritious, making it a well-rounded meal option. It's gluten-free and dairy-free, accommodating various dietary preferences and restrictions. With a relatively short preparation time of 45 minutes, this soup is an excellent choice for a quick and satisfying meal. Garnish it with a dollop of sour cream and some cilantro for a refreshing touch. So, if you're looking for a comforting and flavorful soup to warm you up, this smoky black-bean soup is the perfect choice. It's a simple yet satisfying dish that will leave you feeling content and nourished.

Ingredients

  • 30 ounce black beans divided rinsed drained canned
  • 0.3 teaspoon chipotle chili powder 
  • 14 ounce fat-skimmed beef broth fat-free canned
  • teaspoon garlic minced
  • ounce ham diced
  • 0.3 teaspoon kosher salt 
  • teaspoons olive oil 
  • medium onion diced
  • 0.5 cup water 
  • medium zucchini diced

Equipment

  • bowl
  • sauce pan
  • blender

Directions

  1. Heat olive oil in a large saucepan over medium-high heat.
  2. Add diced ham, and cook 2 minutes or until lightly browned.
  3. Add onion and zucchini; cover and cook 4 minutes, stirring occasionally. Stir in minced garlic and chipotle chili powder; cook 30 seconds.
  4. Add chicken broth, 1/2 cup black beans, and salt.
  5. Puree remaining beans with 1/2 cup water in a blender until smooth; stir into soup, and bring to a boil. Reduce heat, and simmer 2 minutes. Divide soup evenly among 4 bowls.
  6. Garnish with sour cream and cilantro, if desired.

Nutrition Facts

Calories305kcal
Protein26.33%
Fat22.45%
Carbs51.22%

Properties

Glycemic Index
18
Glycemic Load
0.79
Inflammation Score
-7
Nutrition Score
19.318695788798%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.02mg
Quercetin
5.92mg

Nutrients percent of daily need

Calories:304.82kcal
15.24%
Fat:7.75g
11.92%
Saturated Fat:2.19g
13.67%
Carbohydrates:39.75g
13.25%
Net Carbohydrates:24.06g
8.75%
Sugar:2.56g
2.84%
Cholesterol:17.58mg
5.86%
Sodium:1712.86mg
74.47%
Alcohol:0g
100%
Protein:20.43g
40.86%
Fiber:15.69g
62.75%
Folate:148.58Β΅g
37.15%
Vitamin B1:0.51mg
34.1%
Phosphorus:329.33mg
32.93%
Manganese:0.65mg
32.38%
Potassium:939.26mg
26.84%
Iron:4.71mg
26.17%
Copper:0.5mg
24.78%
Magnesium:93.04mg
23.26%
Vitamin B2:0.39mg
23.18%
Vitamin C:16.78mg
20.34%
Vitamin B6:0.36mg
18.17%
Vitamin B3:3.41mg
17.05%
Selenium:11.75Β΅g
16.79%
Zinc:2.05mg
13.64%
Calcium:97.3mg
9.73%
Vitamin B5:0.78mg
7.79%
Vitamin B12:0.38Β΅g
6.33%
Vitamin K:3.57Β΅g
3.4%
Vitamin E:0.5mg
3.35%
Vitamin A:144.18IU
2.88%
Vitamin D:0.2Β΅g
1.32%
Source:My Recipes
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