Black Bean Soup

158 Ratings

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)

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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

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