Vegetarian Black Bean Soup

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Vegetarian Black Bean Soup
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Difficulty:
moderate
Difficulty
Preparation:
10 min.
Preparation
ready in 25 min.
Ready in
Calories:
116
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie116 kcal(6 %)
Protein8.83 g(9 %)
Fat1.26 g(1 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage7.51 g(25 %)
Vitamin A1,819.71 mg(227,464 %)
Vitamin D0 μg(0 %)
Vitamin E3.97 mg(33 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.36 mg(33 %)
Niacin3.48 mg(29 %)
Vitamin B₆0.45 mg(32 %)
Folate389.51 μg(130 %)
Pantothenic acid0.28 mg(5 %)
Biotin3.29 μg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C59.96 mg(63 %)
Potassium1,232.17 mg(31 %)
Calcium197.62 mg(20 %)
Magnesium161.23 mg(54 %)
Iron5.64 mg(38 %)
Iodine3.78 μg(2 %)
Zinc1.43 mg(18 %)
Saturated fatty acids0.19 g
Cholesterol0 mg
Author of this recipe:

Ingredients

for
4
Ingredients
½
small onion (chopped)
½ cup
carrots (chopped)
½ cup
Celery (chopped)
1
Garlic clove (minced)
teaspoon
freshly ground peppers
2 cups
2 cups
fresh, baby Spinach
2 cups
crushed tomatoes
0.333 cup
chickpeas (rinsed and drained)
0.333 cup
low-salt black beans (rinsed and drained)
1 tablespoon
chopped thyme (optional)
grated or shredded Cheese (optional)
How healthy are the main ingredients?
onioncarrotCelerySpinachtomatochickpea

Preparation steps

1.
Coat large Dutch oven with nonstick cooking spray. Heat over medium heat. Add onion, carrots, celery, garlic and pepper; cook 5 to 7 minutes, or until vegetables are tender.
2.
Add broth, spinach, tomatoes, chickpeas and black beans; bring to boiling. Cover, reduce heat, and simmer 10 minutes.
3.
Serve topped with fresh thyme or cheese, if desired.