Black Bean Soup
Cumin, onion powder, oregano, and garlic pack a flavorful punch in this bean soup.
- 4 Servings
- $3.00 - $5.99
Black Bean Soup
Cumin, onion powder, oregano, and garlic pack a flavorful punch in this bean soup.
- 4 Servings
- $3.00 - $5.99
Ingredients
- 1 cup onion, chopped
- 3/4 cup celery, chopped
- 2 teaspoons garlic, chopped
- 1 1/2 cups beef broth, reduced sodium, fat removed
- 2 cans (15 ounces each) black beans, low-sodium, drained and rinsed
- 1/2 cup thick and chunky salsa
- 1 1/2 teaspoons cumin
- 1/2 teaspoon onion powder
- 1/4 teaspoon dried oregano
Steps
1
Wash hands with soap and water.
2
Combine all ingredients in a medium or large saucepan.
3
Cover and simmer for 20 to 25 minutes or until vegetables are tender.
Ingredients
Serving Size: 1 1/4 cups
| Nutrients | Amount |
|---|---|
| Total Calories | 238 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 43 g |
| Dietary Fiber | 16 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 16 g |
| Minerals | |
| Calcium | 110 mg |
| Potassium | 910 mg |
| Sodium | 472 mg |
| Copper | 503 mcg |
| Iron | 5 mg |
| Magnesium | 88 mg |
| Phosphorus | 285 mg |
| Selenium | 3 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 12 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.1 mg |
| Vitamin C | 13 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 13 mcg |
| Folate | 148 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 3 mg |
| Choline | 58 mg |
Source:
- Good Food Cookbook: A Special Collection of Quick and Healthy Bean Recipes
- Cornell Cooperative Extension of Onondaga County