Your Recipe

BLACK BEAN SOUP.

Ingrédient Quantité Calories
Oignons 110g 44kcal
Huile d'olive 14g 124kcal
Sel de mer 4.5g 0kcal
Poivre noir moulu 0.575g 1kcal
Sauce, salsa, verde, prêt-à-servir 120g 46kcal
Haricots, noirs, graines mûres, en conserve, à faible teneur en sodium 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.

Valeurs nutritives
Taille des portions 289 g | ml
Quantité par portion 260
1088
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 4.5g 6%
Gras saturés 0.7g 3%
Sodium 1028mg 45%
Total des glucides 42g 15%
Fibres alimentaires 17g 60%
Sucre 2.7g
Protéine 14g 29%
Vitamine D 0mcg 0%
Calcium 89mg 7%
Fer 4.6mg 26%
Potassium 819mg 17%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 3.339 mcg 0%
Thiamine [B1] 0.344 mg 29%
Riboflavine [B2] 0.291 mg 22%
Niacine [B3] 1.924 mg 12%
Acide pantothénique [B5] 0.499 mg 10%
Vitamine B6 0.183 mg 11%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 145.997 mcg 0%
Vitamine C 11.849 mg 13%
Vitamine D 0 mcg 0%
Vitamine E 2.046 mg 14%
Vitamine K 11.749 mcg 10%
Bétaïne 0.044 mg 0%
Choline 56.692 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 42 g 15%
Sugars 2.7 g 5%
Fibres alimentaires 16.7 g 60%
Carbohydrate 2.6 g 0%
Glucides nets 39.3g
acides aminés
nutriment Quantité DV
Alanine 0.628 g 0%
Arginine 0.78 g 0%
Acide aspartique 1.739 g 0%
Cystéine 0.128 g 0%
Acide glutamique 2.271 g 0%
Glycine 0.561 g 0%
Histidine 0.381 g 0%
Isoleucine 0.651 g 0%
Leucine 1.17 g 0%
Lysine 0.968 g 0%
Méthionine 0.18 g 0%
Phénylalanine 0.815 g 0%
Proline 0.788 g 0%
Sérine 0.864 g 0%
Thréonine 0.51 g 0%
Tryptophane 0.167 g 0%
Tyrosine 0.329 g 0%
Valine 0.796 g 0%
Minéraux
nutriment Quantité DV
Calcium 89.19 mg 7%
Cuivre 0.47 mg 52%
Fluorure 0.35 mcg 0%
Fer 4.6 mg 26%
Magnésium 88.93 mg 21%
Manganèse 0.63 mg 27%
Phosphore 265.46 mg 21%
Potassium 819.34 mg 17%
Sélénium 3.33 mcg 6%
Sodium 1028.11 mg 45%
Zinc 1.35 mg 12%
autres
nutriment Quantité DV
Eau 222.834 g 0%
Cendres 4.112 g 0%