Name: Black Bean Soup with Cumin & Cilantro
Prep time: 15 min
Cook time: 30 min
Yield: 4 servings
Ingredients: olive oil; onions; carrots; garlic (fresh); cumin; chipotle chili peppers; black beans; diced tomatoes; cilantro (fresh); limes (fresh/whole)

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Black Bean Soup with Cumin & Cilantro

A vegan-friendly recipe that's robust on flavor and quick on cook time.

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45 minutes

Adjust servings

dairy-free

gluten-free

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

black bean

This recipe has no customizations.

Nutrition to Note

This recipe has Fiber as 57.7% (as a percentage of RDA).

You may need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 2.0% of RDA
• Calories: 15.6% of RDA
• Carbs: 17.4% of RDA
• Fat (total lipid): 13.2% of RDA
• Fiber: 57.7% of RDA
• Fructose: 4.4% of RDA
• Protein: 16.4% of RDA
• Sodium: 1.6% of RDA
• Sugar: 14.9% of RDA

• Vitamin A (IU): 129% of RDA
• Vitamin B6: 14.1% of RDA
• Vitamin C: 26.1% of RDA
• Iron: 1.6% of RDA
• Magnesium: 35.2% of RDA
• Manganese: 68.2% of RDA
• Niacin: 19.0% of RDA
• Potassium: 24.8% of RDA
• Zinc: 13.5% of RDA

If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

47.8

Calories

313

Fiber

16.2

Iron

0.298

Protein

18.4

Sodium

22.0

Sugars

4.64

Fat (total lipid)

8.09

INGREDIENTS

Amount

Measure

Adjust

Ingredient

tbsp

olive oil

whole

onion

chopped.

whole

carrot

chopped.

cloves

garlic (fresh)

chopped.

tsp

cumin

tbsp

chipotle chili pepper

cans

black beans

can

diced tomato

cup

cilantro (fresh)

chopped.

whole

limes (fresh/whole)

juiced.

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PREPARATION

Heat oil in heavy large pot over medium-high heat.

Add onion, carrot, and garlic; sauté until vegetables begin to soften, about 6 minutes.

Mix in cumin, chipotle peppers, beans, tomatoes with juice, and broth; bring soup to boil. Reduce heat to medium, cover, and cook until carrots are tender, about 15 minutes.

Transfer 3 cups of soup to blender and puree until smooth. Return puree to pot. Simmer soup until slightly thickened, about 15 minutes.

Season to taste with salt, pepper. Add cilantro and lime juice.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 313

Protein 18.4 g

Carbohydrates 47.8 g

Iron 0.30 mg

Fiber 16.2 g

Calcium 20.1 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.