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Black Bean Soup

Black Bean Soup
Makes: 4 servings

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

Ingredients

  • 1 cup medium onion, chopped
  • 3/4 cup celery, chopped
  • 2 teaspoons garlic, chopped
  • 1 1/2 cups low-sodium beef broth, fat removed
  • 2 cans (15 ounces each) low-sodium black beans, 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

Directions

  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.

Notes

Learn more about:

Source:

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

Nutrition Information

Serving Size: 1 1/4 cups
Nutrients Amount
Total Calories 231
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 633 mg
Carbohydrates 42 g
Dietary Fiber 16 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 15 g
Vitamin D 0 mcg
Calcium 115 mg
Iron 5 mg
Potassium 867 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 231
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 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 42 g
Dietary Fiber 16 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 15 g
Minerals
Calcium 115 mg
Potassium 867 mg
Sodium 633 mg
Copper 0 mg
Iron 5 mg
Magnesium 89 mg
Phosphorus 270 mg
Selenium 3 mg
Zinc 2 mg
Vitamins
Vitamin A 13 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.0 mcg
Vitamin C 13 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 15 mcg
Folate 150 mcg
Thiamin 0.4 mg
Riboflavin 0.4 mg
Niacin 2 mg
Choline 58 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 3/4 cups

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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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