Your Recipe

BLACK BEAN SOUP.

Ingredient Amount Calories
Onions 110g 44kcal
Olive oil 14g 124kcal
Sea salt 4.5g 0kcal
Black pepper, ground 0.575g 1kcal
Sauce, salsa, verde, ready-to-serve 120g 46kcal
Beans, black, mature seeds, canned, low 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.

Nutrition Facts
Portion Size 289 g | ml
Amount Per Portion 260
1088
kcal
kilojoules
% Daily Value *
Total Fat 4.5g 6%
Saturated Fat 0.7g 3%
Sodium 1028mg 45%
Total Carbohydrate 42g 15%
Dietary Fiber 17g 60%
Sugar 2.7g
Protein 14g 29%
Vitamin D 0mcg 0%
Calcium 89mg 7%
Iron 4.6mg 26%
Potassium 819mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.499 mg 10%
Vitamin B6 0.183 mg 11%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.044 mg 0%
Choline 56.692 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 42 g 15%
Sugars 2.7 g 5%
Dietary fiber 16.7 g 60%
Carbohydrate 2.6 g 0%
Net carbs 39.3g
Aminoacids
Nutrient Amount DV
Alanine 0.628 g 0%
Arginine 0.78 g 0%
Aspartic acid 1.739 g 0%
Cysteine 0.128 g 0%
Glutamic acid 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%
Methionine 0.18 g 0%
Phenylalanine 0.815 g 0%
Proline 0.788 g 0%
Serine 0.864 g 0%
Threonine 0.51 g 0%
Tryptophan 0.167 g 0%
Tyrosine 0.329 g 0%
Valine 0.796 g 0%
Minerals
Nutrient Amount DV
Calcium 89.19 mg 7%
Copper 0.47 mg 52%
Fluoride 0.35 mcg 0%
Iron 4.6 mg 26%
Magnesium 88.93 mg 21%
Manganese 0.63 mg 27%
Phosphorus 265.46 mg 21%
Potassium 819.34 mg 17%
Selenium 3.33 mcg 6%
Sodium 1028.11 mg 45%
Zinc 1.35 mg 12%
Other
Nutrient Amount DV
Water 222.834 g 0%
Ash 4.112 g 0%