Tex-Mex Soup

Gluten Free
Dairy Free
Health score
12%
Tex-Mex Soup
27 min.
6
222kcal

Suggestions

Ingredients

  •  avocado chopped
  • 15 oz black beans undrained canned
  • 0.3 cup cilantro leaves fresh chopped
  • cup regular corn frozen
  • Tbsp garlic minced
  • tsp ground cumin 
  •  lime cut into 6 wedges
  • Tbsp olive oil 
  • cup onion chopped
  • large jalapeão pepper fresh seeded finely chopped
  • cups boca veggie ground crumbles frozen
  • cups water 

Equipment

  • bowl
  • sauce pan
  • ladle

Directions

  1. Cook onions, peppers, garlic and cumin in hot oil in large saucepan on medium heat 5 min. or until vegetables are crisp-tender, stirring frequently.
  2. Add water and crumbles; stir. Bring to boil. Stir in beans and corn; cook 2 min. or until heated through.
  3. Ladle into bowls; top with avocados and cilantro. Squeeze lime wedge over each bowl of soup.

Nutrition Facts

Calories222kcal
Protein19.02%
Fat34.18%
Carbs46.8%

Properties

Glycemic Index
33
Glycemic Load
1.22
Inflammation Score
-5
Nutrition Score
15.223043338112%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Hesperetin
4.8mg
Naringenin
0.38mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.83mg

Nutrients percent of daily need

Calories:221.81kcal
11.09%
Fat:8.99g
13.84%
Saturated Fat:1.28g
8.01%
Carbohydrates:27.71g
9.24%
Net Carbohydrates:17.63g
6.41%
Sugar:1.87g
2.08%
Cholesterol:0mg
0%
Sodium:403.07mg
17.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.26g
22.53%
Fiber:10.08g
40.32%
Vitamin B12:2.27µg
37.85%
Vitamin B1:0.51mg
33.84%
Vitamin B3:4.75mg
23.73%
Vitamin B6:0.45mg
22.47%
Folate:87.84µg
21.96%
Iron:3.55mg
19.71%
Phosphorus:186.92mg
18.69%
Manganese:0.35mg
17.45%
Potassium:580.67mg
16.59%
Vitamin C:13.09mg
15.86%
Copper:0.27mg
13.36%
Vitamin B2:0.22mg
12.83%
Magnesium:50.25mg
12.56%
Vitamin K:10.99µg
10.47%
Zinc:1.2mg
8.01%
Vitamin B5:0.75mg
7.47%
Vitamin E:1.09mg
7.27%
Calcium:51.2mg
5.12%
Selenium:1.67µg
2.39%
Vitamin A:109.21IU
2.18%