Smoky Black Bean Soup With Sweet Potato & Kale

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Smoky Black Bean Soup With Sweet Potato & Kale
630 min.
6
555kcal
100%sweetness
7.53%saltiness
0%sourness
0%bitterness
0%savoriness
46.13%fattiness
100%spiciness

Ingredients

  • cups chicken broth 
  • tablespoons chipotle sauce 
  • pound black beans dried
  • tablespoons ground cumin 
  • bunch kale 
  • tablespoons olive oil 
  •  onion chopped
  • servings salt and pepper 
  • lbs sweet potatoes and into 

Equipment

  • baking sheet
  • pot
  • blender

Directions

  1. Spread the dry beans out on a baking sheet and pick out any pebbles.
  2. Place the beans in a big soup pot, cover with water by 3 inches and allow them to soak overnight or for 6-8 hours, then discard that water. Return the soaked beans to the pot and cover with 3 inches of water again, bring to a boil. Reduce heat to medium low, put the cover on and allow to cook until the beans start to get tender but still firm, about 1 1/2 hours.
  3. Drain the beans.
  4. Heat the oil in a soup pot over med-high heat.
  5. Add the onion along with a pinch of salt and saute until softened and golden. Stir in 1 tbsp of ground cumin, add the beans along with the broth or water and bring to a boil. Reduce heat to medium-low, cover and cook for 30 min. Meanwhile peel and chop the sweet potatoes. Wash the kale, remove the stems and chop the leaves.
  6. Remove half of the beans and liquid and set aside to cool a bit.
  7. Add the sweet potatoes and kale to the pot with some salt and pepper. Cover and cook for 10 minutes.
  8. Transfer the cooled beans to a blender and puree until smooth, then return them to the pot. Stir in the remaining 1 tbsp of ground cumin. Now add 1 tbsp of the chipotles in adobo. Taste and continue to add more until it has a spice level that you like. Adjust the salt & pepper as needed.
  9. Serve with a dollop of sour cream.

Nutrition Facts

Calories555kcal
Protein16.35%
Fat11.75%
Carbs71.9%

Properties

Glycemic Index
20.33
Glycemic Load
22.95
Inflammation Score
-10
Nutrition Score
42.644347826087%

Flavonoids

Petunidin
11.65mg
Delphinidin
13.99mg
Malvidin
8.02mg
Apigenin
0.03mg
Luteolin
0.05mg
Isorhamnetin
6.03mg
Kaempferol
10.28mg
Myricetin
0.07mg
Quercetin
8.64mg

Taste

Sweetness:
100%
Saltiness:
7.53%
Sourness:
0%
Bitterness:
0%
Savoriness:
0%
Fattiness:
46.13%
Spiciness:
100%

Nutrients percent of daily need

Calories:554.93kcal
27.75%
Fat:7.45g
11.46%
Saturated Fat:1.17g
7.34%
Carbohydrates:102.54g
34.18%
Net Carbohydrates:80.5g
29.27%
Sugar:16.15g
17.95%
Cholesterol:4.7mg
1.57%
Sodium:1216.19mg
52.88%
Protein:23.32g
46.65%
Vitamin A:34383.39IU
687.67%
Folate:377.72µg
94.43%
Vitamin K:95.81µg
91.24%
Fiber:22.04g
88.18%
Manganese:1.73mg
86.41%
Vitamin B1:0.95mg
63.47%
Potassium:2065.75mg
59.02%
Copper:1.05mg
52.48%
Magnesium:204.63mg
51.16%
Phosphorus:409.32mg
40.93%
Iron:7.08mg
39.35%
Vitamin B6:0.75mg
37.64%
Vitamin C:27.19mg
32.96%
Vitamin B2:0.51mg
29.97%
Vitamin B5:2.56mg
25.57%
Zinc:3.82mg
25.44%
Calcium:248.46mg
24.85%
Vitamin B3:3.62mg
18.12%
Vitamin E:1.73mg
11.52%
Selenium:5.11µg
7.3%