Your Recipe

BLACK BEAN SOUP.

Složka Množství Kalorie
Cibule 110g 44kcal
Olivový olej 14g 124kcal
Mořská sůl 4.5g 0kcal
Pepř černý, mletý 0.575g 1kcal
Omáčka, salsa, verde, hotová k podávání 120g 46kcal
Fazole, černé, zralá semena, konzervované, s nízkým obsahem sodíku 907.2g 826kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

1 medium onion chopped
32 ounces black beans I like Eden brand because the cans are BPA free
½ cup salsa verde
1 Tablespoon olive oil
¾ teaspoon sea salt
¼ teaspoon pepper

Instructions
In a large sauce pan, cook the onion in the olive oil over medium heat until softened (about 5 minutes).

Add the black beans in their liquid, the salsa verde, salt, pepper, and about ½ cup water.

Bring to a boil, then reduce heat and simmer for about 15 minutes. If you are really in a hurry, you can do just 5 minutes of simmering. But the flavor will improve if you cook it a bit longer.

Remove from heat, stir in salt and pepper and blend with an immersion blender until the soup is somewhat smooth. I like to leave some larger pieces of bean in there.

Serve topped with tomatoes, cilantro, more salsa, or enjoy this soup plain.

nutriční údaje
Velikost porce 289 g | ml
Množství na porci 260
1088
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 4.5g 6%
Nasycené tuky 0.7g 3%
Sodík 1028mg 45%
Sacharidy celkem 42g 15%
Vláknina 17g 60%
Cukr 2.7g
Bílkoviny 14g 29%
Vitamin D 0mcg 0%
Vápník 89mg 7%
Železo 4.6mg 26%
Draslík 819mg 17%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 3.339 mcg 0%
Thiamin [B1] 0.344 mg 29%
Riboflavin [B2] 0.291 mg 22%
Niacin [B3] 1.924 mg 12%
Kyselina pantotenová [B5] 0.499 mg 10%
Vitamin B6 0.183 mg 11%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 145.997 mcg 0%
Vitamin C 11.849 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 2.046 mg 14%
Vitamin K 11.749 mcg 10%
Betain 0.044 mg 0%
Cholin 56.692 mg 10%
Carbohydrates
živina Množství DV
Sacharidy celkem 42 g 15%
Sugars 2.7 g 5%
Vláknina 16.7 g 60%
Carbohydrate 2.6 g 0%
Čisté sacharidy 39.3g
aminokyseliny
živina Množství DV
Alanin 0.628 g 0%
Arginin 0.78 g 0%
Kyselina asparagová 1.739 g 0%
Cystein 0.128 g 0%
kyselina glutamová 2.271 g 0%
Glycin 0.561 g 0%
Histidin 0.381 g 0%
Izoleucin 0.651 g 0%
Leucin 1.17 g 0%
Lysin 0.968 g 0%
Metionin 0.18 g 0%
Fenylalanin 0.815 g 0%
Prolin 0.788 g 0%
Serin 0.864 g 0%
Treonin 0.51 g 0%
Tryptofan 0.167 g 0%
Tyrosin 0.329 g 0%
Valin 0.796 g 0%
Minerály
živina Množství DV
Vápník 89.19 mg 7%
Měď 0.47 mg 52%
Fluorid 0.35 mcg 0%
Železo 4.6 mg 26%
Hořčík 88.93 mg 21%
Mangan 0.63 mg 27%
Fosfor 265.46 mg 21%
Draslík 819.34 mg 17%
Selen 3.33 mcg 6%
Sodík 1028.11 mg 45%
Zinek 1.35 mg 12%
další
živina Množství DV
Voda 222.834 g 0%
Popel 4.112 g 0%