Turkey and Black-Bean Soup

Gluten Free
Dairy Free
Health score
28%
Turkey and Black-Bean Soup
45 min.
4
321kcal

Suggestions

Ingredients

  • 0.3 pound bacon sliced
  • 1.8 cups canned tomatoes thick canned crushed (one 15-ounce can)
  • quart chicken broth low-sodium homemade canned
  • tablespoon chili powder 
  • pounds deli turkey cooked cut into 1/2-by-1/2-by-1/4-inch slices
  • 0.3 teaspoon fresh-ground pepper black
  •  onion chopped
  • teaspoons oregano dried
  • teaspoons salt 
  • 10 ounce pkt spinach washed and cut crosswise into 1-inch strips
  • 0.3 teaspoon all the tabasco sauce you handle 
  • 0.5 teaspoon cocoa powder unsweetened

Equipment

  • paper towels
  • pot
  • slotted spoon

Directions

  1. In a large stainless-steel pot, cook the bacon until crisp.
  2. Remove with a slotted spoon and drain on paper towels.
  3. Pour off all but 1 tablespoon of fat from the pot.
  4. Reduce the heat to moderately low.
  5. Add the onion to the pot and cook, stirring, until translucent, about 5 minutes. Stir in the chili powder, cocoa, Tabasco sauce, oregano, salt, pepper, tomatoes, and broth. Bring to a boil. Reduce the heat and simmer for 15 minutes.
  6. Add the black beans and turkey to the pot. Simmer for 5 minutes. Stir in the spinach and the bacon. Cook until the spinach just wilts, about 1 minute.
  7. Variations : Use smoked turkey in place of plain. : Substitute 1 2/3 cups drained and rinsed kidney, pinto, or cannellini beans for the black beans.
  8. Wine Recommendation: You need a lusty red wine with plenty of spiciness and fruit flavor to stand up to this powerful soup. That describes zinfandel to a T, so try one here.

Nutrition Facts

Calories321kcal
Protein34.95%
Fat38.06%
Carbs26.99%

Properties

Glycemic Index
33.5
Glycemic Load
3.09
Inflammation Score
-10
Nutrition Score
30.620869501777%

Flavonoids

Catechin
0.08mg
Epicatechin
0.25mg
Luteolin
0.53mg
Isorhamnetin
1.38mg
Kaempferol
4.7mg
Myricetin
0.26mg
Quercetin
8.41mg

Nutrients percent of daily need

Calories:321.42kcal
16.07%
Fat:14.42g
22.18%
Saturated Fat:4.6g
28.75%
Carbohydrates:23g
7.67%
Net Carbohydrates:17.77g
6.46%
Sugar:8.55g
9.5%
Cholesterol:55mg
18.33%
Sodium:3009.65mg
130.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.78g
59.57%
Vitamin K:356.59µg
339.61%
Vitamin A:7495.61IU
149.91%
Manganese:0.98mg
48.79%
Phosphorus:460.09mg
46.01%
Folate:159.49µg
39.87%
Vitamin C:31.92mg
38.68%
Copper:0.75mg
37.32%
Potassium:1293.66mg
36.96%
Iron:5.98mg
33.23%
Vitamin B3:6.5mg
32.52%
Magnesium:122.86mg
30.72%
Vitamin E:3.84mg
25.58%
Vitamin B6:0.48mg
24.12%
Fiber:5.24g
20.95%
Vitamin B2:0.32mg
18.54%
Calcium:159.87mg
15.99%
Zinc:2.38mg
15.87%
Vitamin B1:0.23mg
15.51%
Selenium:7.66µg
10.94%
Vitamin B12:0.38µg
6.31%
Vitamin B5:0.56mg
5.61%
Source:My Recipes