Southwestern Vegetarian Black Bean Soup

Vegetarian
Gluten Free
Health score
34%
Southwestern Vegetarian Black Bean Soup
45 min.
7
385kcal

Suggestions

Ingredients

  •  bay leaf 
  • 29 ounce tomatoes diced undrained canned
  • 0.8 cup carrots chopped
  • 0.8 cup celery chopped
  • tablespoon chili powder 
  • pound black beans dried
  • 0.5 ounce chipotle chile dried
  • cup cooking sherry dry
  •  garlic cloves minced
  • 0.8 cup bell pepper green chopped
  • 0.5 teaspoon ground cinnamon 
  • tablespoons ground cumin 
  • tablespoons honey 
  • tablespoons nonfat cream sour
  • 1.5 cups onion chopped
  • tablespoon oregano dried
  • 0.1 teaspoon pepper 
  • 0.8 cup bell pepper red chopped
  • 0.5 teaspoon salt 
  • 3.5 cups vegetable broth canned
  • tablespoons vegetable oil 
  • 0.5 cup water 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • ladle
  • blender
  • slotted spoon
  • dutch oven
  • colander

Directions

  1. Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil, and cook 2 minutes.
  2. Remove from heat; cover and let stand 1 hour.
  3. Drain beans in a colander; set aside.
  4. Combine 1/2 cup water and chile in a small saucepan; bring to a boil.
  5. Remove water and chile from heat; cover and let stand 10 minutes or until chile is softened.
  6. Place water and chile in a food processor, and process 1 minute or until smooth. Set chile puree aside.
  7. Heat oil in a Dutch oven over medium-high heat.
  8. Add onion and next 5 ingredients (onion through garlic); saute 7 minutes.
  9. Add beans, 2 tablespoons chile puree, broth, and next 10 ingredients (broth through bay leaf); bring to a boil. Cover, reduce heat, and simmer 1 hour. Discard bay leaf.
  10. Remove 4 cups of beans and vegetables from soup with a slotted spoon; set aside.
  11. Place half of remaining soup in a blender; process until smooth, and pour into a bowl. Repeat procedure with other half of soup. Return pureed soup to pan, and stir in 4 cups of the bean-vegetable mixture. Cook soup over medium-low heat until thoroughly heated. Ladle soup into individual bowls; top with sour cream, and garnish with cilantro, if desired.
  12. Serve with remaining chile puree, if desired.

Nutrition Facts

Calories385kcal
Protein17.97%
Fat13.78%
Carbs68.25%

Properties

Glycemic Index
48.16
Glycemic Load
4.95
Inflammation Score
-10
Nutrition Score
30.729999568151%

Flavonoids

Petunidin
9.99mg
Delphinidin
11.99mg
Malvidin
6.9mg
Catechin
0.26mg
Epicatechin
0.19mg
Hesperetin
0.14mg
Naringenin
0.13mg
Apigenin
0.32mg
Luteolin
1.01mg
Isorhamnetin
1.72mg
Kaempferol
0.31mg
Myricetin
0.07mg
Quercetin
8.04mg

Nutrients percent of daily need

Calories:384.56kcal
19.23%
Fat:5.79g
8.91%
Saturated Fat:0.99g
6.18%
Carbohydrates:64.53g
21.51%
Net Carbohydrates:49.98g
18.18%
Sugar:14.77g
16.41%
Cholesterol:1.08mg
0.36%
Sodium:871.34mg
37.88%
Alcohol:3.53g
100%
Alcohol %:0.95%
100%
Protein:16.99g
33.98%
Folate:323.09µg
80.77%
Vitamin A:3702.95IU
74.06%
Vitamin C:48.34mg
58.59%
Fiber:14.54g
58.17%
Manganese:1.09mg
54.61%
Vitamin B1:0.7mg
46.94%
Potassium:1474.99mg
42.14%
Magnesium:148.71mg
37.18%
Iron:6.4mg
35.58%
Copper:0.71mg
35.26%
Phosphorus:307.42mg
30.74%
Vitamin B6:0.54mg
26.85%
Vitamin K:27.26µg
25.96%
Zinc:2.98mg
19.84%
Calcium:189.02mg
18.9%
Vitamin B2:0.28mg
16.34%
Vitamin E:2.32mg
15.45%
Vitamin B3:2.85mg
14.25%
Vitamin B5:0.94mg
9.36%
Selenium:3.64µg
5.2%
Source:My Recipes