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Black Bean Soup

Black Bean Soup

157 Ratings
157 Ratings
Recipe Image
Makes: 4 servings
Total Cost: $$$$

Cumin, onion powder, oregano, and garlic pack a flavorful punch in this bean soup.

Ingredients

  • 1 cup onion (chopped)
  • 3/4 cup celery (chopped)
  • 2 teaspoons garlic (chopped)
  • 1 1/2 cups beef broth (fat removed)
  • 2 cans black beans (15 ounce each, drained and rinsed)
  • 1/2 cup salsa (thick and chunky)
  • 1 1/2 teaspoons cumin
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon oregano (dried)

Directions

1. Combine all ingredients in a saucepan.
2. Cover and simmer for 20-25 minutes or until vegetables are tender.
 

Notes

Learn more about:
- Garlic
- Onions
- Celery

Source:

Cornell Cooperative Extension of Onondaga County, Good Food Cookbook: A Special Collection of Quick and Healthy Bean Recipes

Nutrition Information

Serving Size: 1-1/4 cups (332g)
Nutrients Amount
Total Calories 320
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 917 mg
Carbohydrates 60 g
Dietary Fiber 20 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 20 g
Vitamin D 0 mcg
Calcium 158 mg
Iron 7 mg
Potassium 1173 mg
N/A - data is not available
Nutrients Amount
Total Calories 320
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 60 g
Dietary Fiber 20 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 20 g
Minerals
Calcium 158 mg
Potassium 1173 mg
Sodium 917 mg
Copper 638 mcg
Iron 7 mg
Magnesium 122 mg
Phosphorus 372 mg
Selenium 4 mcg
Zinc 2 mg
Vitamins
Vitamin A 12 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.1 mcg
Vitamin C 7 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 15 mcg
Folate 209 mcg DFE
Thiamin 0.5 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 79 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 3/4 cups
Protein Foods 5 ounces

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I'm a student at the University of Phoenix. And I chose to critique this meal for a class activity. Black bean soup is a favorite food of mine. I'm reviewing the key nutrients.
12/04/14
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