Your Recipe

BLACK BEAN SOUP.

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Olivenöl 14g 124kcal
Meersalz 4.5g 0kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Sauce, Salsa, Verde, servierfertig 120g 46kcal
Bohnen, schwarz, reife Samen, in Dosen, natriumarm 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.

Nährwertangaben 
Portionsgröße  289 g | ml
Menge pro Portion  260
1088
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.5g 6%
Gesättigte Fettsäuren  0.7g 3%
Natrium 1028mg 45%
Gesamte Kohlenhydrate  42g 15%
Ballaststoffe  17g 60%
Zucker  2.7g
Protein  14g 29%
Vitamin D 0mcg 0%
Kalzium 89mg 7%
Eisen  4.6mg 26%
Kalium 819mg 17%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.499 mg 10%
Vitamin B6 0.183 mg 11%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  42 g 15%
Sugars 2.7 g 5%
Ballaststoffe  16.7 g 60%
Carbohydrate 2.6 g 0%
Netto-Kohlenhydrate 39.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.628 g 0%
Arginin 0.78 g 0%
Asparaginsäure 1.739 g 0%
Cystein 0.128 g 0%
Glutaminsäure 2.271 g 0%
Glycin 0.561 g 0%
Histidin 0.381 g 0%
Isoleucin 0.651 g 0%
Leucin 1.17 g 0%
Lysin 0.968 g 0%
Methionin 0.18 g 0%
Phenylalanin 0.815 g 0%
Prolin 0.788 g 0%
Serin 0.864 g 0%
Threonin 0.51 g 0%
Tryptophan 0.167 g 0%
Tyrosin 0.329 g 0%
Valin 0.796 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 89.19 mg 7%
Kupfer 0.47 mg 52%
Fluorid 0.35 mcg 0%
Eisen  4.6 mg 26%
Magnesium 88.93 mg 21%
Mangan 0.63 mg 27%
Phosphor 265.46 mg 21%
Kalium 819.34 mg 17%
Selen 3.33 mcg 6%
Natrium 1028.11 mg 45%
Zink 1.35 mg 12%
andere
Nährstoff Menge  DV
Wasser 222.834 g 0%
Asche 4.112 g 0%