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A vegan-friendly recipe that's robust on flavor and quick on cook time.
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45 minutes
4
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
g
Calories
313
 
Fiber
16.2
g
Iron
0.298
mg
Protein
18.4
g
Sodium
22.0
mg
Sugars
4.64
g
Fat (total lipid)
8.09
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
tbsp
+
-
 
 
1
whole
+
-
 
chopped.
 
1
whole
+
-
 
chopped.
 
4
cloves
+
-
 
chopped.
 
2
tsp
+
-
 
 
1
tbsp
+
-
 
 
2
cans
+
-
 
 
1
can
+
-
 
 
1
cup
+
-
 
chopped.
 
2
whole
+
-
 
 
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PREPARATION
1.
Heat oil in heavy large pot over medium-high heat.
2.
Add onion, carrot, and garlic; sauté until vegetables begin to soften, about 6 minutes.
3.
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.
4.
Transfer 3 cups of soup to blender and puree until smooth. Return puree to pot. Simmer soup until slightly thickened, about 15 minutes.
5.
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.
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