Three Bean Soup

Vegetarian
Gluten Free
Health score
45%
Three Bean Soup
30 min.
8
267kcal

Suggestions

Ingredients

  • 19 ounce garbanzo beans undrained canned
  • 19 ounce kidney beans undrained canned
  • 19 ounce lentils canned
  • 28 ounce canned tomatoes diced with juice canned
  • clove garlic minced
  • 0.5 teaspoon ground pepper black
  • tablespoon olive oil 
  •  onions chopped
  • 0.5 teaspoon oregano dried
  • teaspoon salt 
  • ounces mozzarella cheese shredded
  • tablespoons tomato paste 

Equipment

  • pot

Directions

  1. Heat a large pot over medium-high heat.
  2. Pour in oil and saute onion and garlic until golden-brown. Stir in tomatoes, kidney beans, garbanzo beans, lentils, tomato paste, oregano, pepper, and salt. Turn heat to low and simmer 20 minutes.
  3. Sprinkle in cheese and stir until melted.
  4. Serve immediately, or cool and freeze.

Nutrition Facts

Calories267kcal
Protein24.18%
Fat22.2%
Carbs53.62%

Properties

Glycemic Index
36
Glycemic Load
9.35
Inflammation Score
-8
Nutrition Score
17.13347815949%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.59mg

Nutrients percent of daily need

Calories:267.01kcal
13.35%
Fat:6.8g
10.46%
Saturated Fat:2.35g
14.68%
Carbohydrates:36.93g
12.31%
Net Carbohydrates:24.27g
8.83%
Sugar:4.51g
5.01%
Cholesterol:11.2mg
3.73%
Sodium:789.11mg
34.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.65g
33.31%
Manganese:1.17mg
58.32%
Fiber:12.66g
50.62%
Folate:163.47µg
40.87%
Phosphorus:310.52mg
31.05%
Vitamin B6:0.55mg
27.49%
Iron:4.29mg
23.82%
Copper:0.41mg
20.45%
Potassium:637.04mg
18.2%
Magnesium:71.37mg
17.84%
Vitamin B1:0.23mg
15.22%
Zinc:2.25mg
14.97%
Calcium:139.38mg
13.94%
Selenium:6.9µg
9.86%
Vitamin B2:0.16mg
9.55%
Vitamin B5:0.79mg
7.86%
Vitamin B3:1.37mg
6.87%
Vitamin K:7.07µg
6.73%
Vitamin C:5.08mg
6.16%
Vitamin B12:0.32µg
5.39%
Vitamin E:0.65mg
4.36%
Vitamin A:206.2IU
4.12%
Source:Allrecipes