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Mar's Black Bean Soup Recipe

Looking for an easy Mar's Black Bean Soup recipe? Learn how to make Mar's Black Bean Soup using healthy ingredients.


Submitted by marsizemore

Makes 5 servings



Fantastic low cal, high fiber black bean soup.

Recipe Ingredients for Mar's Black Bean Soup

1 lb black beans
8 cups chicken stock
2 stalks celery
1/2 red onion
1/2 white onion
2 garlic cloves
1 tsp kosher salt
1 tsp vegetable oil

Recipe Directions for Mar's Black Bean Soup

  1. Wash black beans - check for rocks or stones and discard as necessary.

  2. Combine beans & stock and bring to a boil.

  3. Puree celery, garlic, red & white onion in a food processor.

  4. Saute veggie puree in oil for about 10 minutes under low heat.

  5. Combine puree with beans & add salt.

  6. Boil beans until easy to mash (about 1 hour). Stir occasionally to prevent sticking at bottom of pan.

  7. Remove from heat and burr mix 1/2 the beans for about one minute. This will give you 1/2 whole beans and 1/2 a black bean puree.

  8. Recipe makes 5 one-cup servings.

  9. Serve with sour cream & chopped cilantro as a topping (these calories not included in analysis).

Categories

Soup

Nutrition Facts
Serving Size 513.2g
Amount Per Serving
Calories
364
Calories from Fat
35
% Daily Value*
Total Fat
3.9g
6%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
2849mg
119%
Potassium
1439mg
41%
Total Carbohydrates
61.6g
21%
Dietary Fiber
14.2g
57%
Sugars
4.3g
Protein
22.0g
Vitamin A 2% Vitamin C 3%
Calcium 14% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in magnesium
  • High in potassium
  • High in thiamin
  •   Bad points
  • Very high in sodium
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