Smoky Black Bean Soup with Avocado-Lime Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
13%
Smoky Black Bean Soup with Avocado-Lime Salsa
18 min.
4
134kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • teaspoon ground cumin 
  • servings avocado-lime salsa 
  • 0.5 cup chipotle salsa 
  • cup water 

Equipment

  • bowl
  • sauce pan
  • ladle
  • potato masher

Directions

  1. Place beans in a medium saucepan. Mash beans slightly with a potato masher. Stir in water and next 3 ingredients. Cover and bring to a boil over high heat; reduce heat, and simmer 8 minutes. Uncover, and cook 2 minutes or until soup is slightly thickened. Ladle soup evenly into each of 4 bowls; top evenly with Avocado-Lime Salsa, and, if desired, sour cream.

Nutrition Facts

Calories134kcal
Protein22.69%
Fat3.24%
Carbs74.07%

Properties

Glycemic Index
9.25
Glycemic Load
0.18
Inflammation Score
-6
Nutrition Score
9.0043477960255%

Flavonoids

Hesperetin
3.01mg
Naringenin
0.24mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:133.78kcal
6.69%
Fat:0.5g
0.76%
Saturated Fat:0.1g
0.6%
Carbohydrates:25.49g
8.5%
Net Carbohydrates:16.53g
6.01%
Sugar:3.74g
4.16%
Cholesterol:0mg
0%
Sodium:783.63mg
34.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.81g
15.62%
Fiber:8.96g
35.84%
Iron:3.09mg
17.14%
Folate:66.76µg
16.69%
Manganese:0.3mg
15.08%
Phosphorus:128.97mg
12.9%
Potassium:427.37mg
12.21%
Copper:0.24mg
12.18%
Vitamin A:581.17IU
11.62%
Magnesium:44.93mg
11.23%
Vitamin B1:0.17mg
11.03%
Vitamin C:7.41mg
8.99%
Calcium:85.88mg
8.59%
Vitamin B2:0.14mg
8.29%
Vitamin B6:0.12mg
6.04%
Vitamin B3:1.06mg
5.3%
Zinc:0.68mg
4.51%
Vitamin E:0.43mg
2.86%
Vitamin B5:0.28mg
2.76%
Selenium:1.73µg
2.47%
Vitamin K:1.43µg
1.37%
Source:My Recipes