Spicy Bean Soup

Gluten Free
Very Healthy
Health score
100%
Spicy Bean Soup
65 min.
10
458kcal

Suggestions

Ingredients

  • cups broccoli florets 
  • 30 ounce .5 can cannellini beans drained and rinsed canned
  • 29 ounce tomatoes diced with juices canned
  • 31 ounce garbanzo beans drained and rinsed canned
  •  carrots peeled cut into 1/2-inch pieces
  •  celery stalks cut into 1/2-inch pieces
  • cups chicken broth 
  • 0.5 cup chili powder 
  • 0.5 cup green lentils dried
  • 0.3 cup basil leaves fresh thinly sliced
  • cloves garlic finely chopped
  • tablespoon ground coriander 
  • tablespoon ground cumin 
  • tablespoons olive oil 
  •  onions chopped
  • teaspoons oregano dried
  • 0.5 cup freshly parmesan shredded
  • inch parmesan cheese rind 
  •  bell pepper red cut into 1/2-inch pieces
  • teaspoon pepper dried red crushed
  • teaspoons salt plus more to taste
  •  crookneck squash yellow
  • 11.5 ounce sacremento tomato juice canned
  • ounce tomato paste canned
  •  zucchini 

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Heat the oil in a heavy large stockpot over medium-high heat.
  2. Add the onions, celery, carrot, bell pepper, and garlic, and saute until the onions are translucent, about 15 minutes.
  3. Add the chili powder, coriander, cumin, oregano and crushed red pepper, and cook for 2 minutes. Stir in the tomatoes with their juices, tomato juice, tomato paste, cheese rind, and 2 teaspoons of salt.
  4. Add the broth, garbanzo beans, cannellini beans, and lentils. Stir in the broccoli, zucchini, and yellow squash. Bring to a simmer over high heat. Decrease the heat to medium. Simmer, uncovered, until the lentils are tender and the mixture thickens slightly, stirring often, about 20 minutes. Season the stew to taste with more salt, if desired.
  5. Ladle the stew into bowls.
  6. Sprinkle with the shredded cheese and basil, and serve.

Nutrition Facts

Calories458kcal
Protein19.02%
Fat20.65%
Carbs60.33%

Properties

Glycemic Index
52.08
Glycemic Load
10.8
Inflammation Score
-10
Nutrition Score
47.297391550696%

Flavonoids

Catechin
0.03mg
Apigenin
0.04mg
Luteolin
0.33mg
Isorhamnetin
1.1mg
Kaempferol
2.32mg
Myricetin
0.08mg
Quercetin
6.1mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:457.65kcal
22.88%
Fat:11.41g
17.56%
Saturated Fat:2.66g
16.61%
Carbohydrates:75g
25%
Net Carbohydrates:52.77g
19.19%
Sugar:12.85g
14.27%
Cholesterol:9.26mg
3.09%
Sodium:1947.7mg
84.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.65g
47.3%
Vitamin A:21488.84IU
429.78%
Manganese:2.3mg
114.99%
Vitamin C:93.75mg
113.63%
Fiber:22.23g
88.91%
Vitamin B6:1.4mg
69.95%
Vitamin E:9.94mg
66.25%
Vitamin K:61.27µg
58.36%
Potassium:2006.77mg
57.34%
Iron:10.28mg
57.14%
Folate:219.88µg
54.97%
Magnesium:195.15mg
48.79%
Copper:0.86mg
42.83%
Phosphorus:425.18mg
42.52%
Calcium:403.08mg
40.31%
Vitamin B1:0.56mg
37.18%
Vitamin B2:0.51mg
30.21%
Vitamin B3:5.91mg
29.56%
Zinc:3.77mg
25.16%
Vitamin B5:1.96mg
19.56%
Selenium:11.4µg
16.29%
Vitamin B12:0.13µg
2.24%