Tropical Coconut Black Bean Soup

Vegetarian
Gluten Free
Dairy Free
Health score
26%
Tropical Coconut Black Bean Soup
14 min.
4
306kcal

Suggestions

This tropical coconut black bean soup is a delicious and healthy dish that's perfect for a quick and easy lunch or dinner. With a blend of black beans, coconut milk, and a hint of lime, this soup is packed with flavor and nutrition. It's a great option for those following a vegetarian, gluten-free, or dairy-free diet, and it's ready in just 14 minutes! The recipe yields four servings, making it a convenient option for meal prep or a cozy night in. The soup has a unique combination of flavors, with the coconut milk adding a creamy texture and a hint of sweetness, while the lime juice provides a refreshing tang. The green peas add a pop of color and a boost of nutrients, making this soup both delicious and nutritious. This soup is not only tasty but also boasts an impressive nutritional profile. It's a good source of protein, fiber, and several vitamins and minerals, including folate, manganese, vitamin C, and iron. With a moderate glycemic index and load, it's a well-balanced dish that won't spike your blood sugar. The anti-inflammatory properties and high nutrition score make this soup a wholesome choice. So, if you're looking for a tasty and healthy soup to add to your repertoire, this tropical coconut black bean soup is definitely one to try! It's a simple yet satisfying dish that's perfect for a cozy night in or a quick and nutritious meal on the go.

Ingredients

  • 15.5 ounce black beans canned
  • cups chicken stock see 
  • 14 ounce lite coconut milk light canned
  • tablespoon juice of lime fresh
  • ounce peas green frozen

Equipment

  • frying pan
  • sauce pan
  • pot
  • blender

Directions

  1. In a stock pot or large saucepan, combine the black beans, coconut milk, peas and stock or water. Bring to a boil, then simmer over low heat for 10 minutes.
  2. Pour into a blender and puree until smooth. Return to the pan and stir in the lime juice.

Nutrition Facts

Calories306kcal
Protein20.12%
Fat26.47%
Carbs53.41%

Properties

Glycemic Index
18.58
Glycemic Load
6.59
Inflammation Score
-7
Nutrition Score
16.012173913043%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:306.27kcal
15.31%
Fat:8.81g
13.56%
Saturated Fat:7.18g
44.85%
Carbohydrates:40.03g
13.34%
Net Carbohydrates:28.03g
10.19%
Sugar:4.37g
4.86%
Cholesterol:3.6mg
1.2%
Sodium:257.58mg
11.2%
Protein:15.08g
30.16%
Folate:197.7µg
49.42%
Fiber:12g
47.98%
Manganese:0.66mg
33.14%
Vitamin B1:0.42mg
28.27%
Magnesium:96.03mg
24.01%
Phosphorus:232.65mg
23.26%
Vitamin C:18.37mg
22.27%
Copper:0.37mg
18.51%
Potassium:624.13mg
17.83%
Iron:3.19mg
17.71%
Vitamin B3:3.34mg
16.72%
Vitamin B2:0.22mg
13.15%
Zinc:1.93mg
12.86%
Vitamin B6:0.22mg
11.11%
Vitamin K:10.81µg
10.29%
Vitamin A:337.38IU
6.75%
Selenium:4.73µg
6.75%
Calcium:44.42mg
4.44%
Vitamin B5:0.31mg
3.15%
Source:Allrecipes