⏱ 40 min totalBlack Bean Soup
Per 1 serving · 625 g · 12 ingredients
of a 2,000 cal day
- Protein21g22% of calories
- Carbs63g67% of calories
- Fat4.5g11% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Black Bean Soup (625 g) has 362 calories, with 21 g of protein, 63 g of carbohydrates and 4.5 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (42% DV), dietary fiber (87% DV) and Vitamin A (29% DV). Keep an eye on sodium, which provides 56% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Dietary fiber87%
- Vitamin A29%
- Vitamin C25%
- Vitamin E25%
- Thiamine68%
Good source of
10–19% of the daily value
- Vitamin K16%
- Pantothenic acid15%
- Choline15%
- Calcium17%
- Zinc19%
- Selenium10%
Watch
20%+ of the daily value
- Sodium56%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Olive oil
³⁄₁₆ large Onion
¼ cloves, minced Garlic
³⁄₁₆ dash Black pepper
³⁄₁₆ stalks, large (11 inches long) Celery
⅓ large Carrots
⅓ tbsp Chili powder
½ tsp, ground Cumin seed
³⁄₁₆ can (12 oz) yields Sweet corn
⅓ cup Tomatoes
⅔ cup Vegetable broth
⅔ can Black beans
Directions
- 1
Chop the onion, celery, carrots, and garlic.
- 2
Heat the olive oil in a large pot over medium-high heat. Sauté the onion, celery, carrots, and garlic for 5 minutes. Add the chili powder, cumin, and black pepper; cook for 1 minute. Stir in the vegetable broth, 2 cans of black beans, and corn. Bring to a boil.
- 3
In a food processor or blender, puree the remaining 2 cans of black beans and tomatoes until smooth. Stir the puree into the boiling soup mixture, reduce the heat to medium, and simmer for 15 minutes.
Vitamins & minerals
Amounts for 1 serving (625 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 257 μg | 29% |
| Vitamin C | 22 mg | 25% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 1 mg | 68% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 206 μg | 51% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 83 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 168 mg | 17% |
| Iron | 8 mg | 94% |
| Potassium | 1,332 mg | 28% |
| Magnesium | 128 mg | 30% |
| Phosphorus | 370 mg | 53% |
| Zinc | 2 mg | 19% |
| Copper | 1 mg | 69% |
| Manganese | 1 mg | 43% |
| Selenium | 5 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 887 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,608 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 2,030 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 5 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 362 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Black Bean Soup?
One serving of Black Bean Soup (1 serving) has 362 calories, which works out to 58 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Black Bean Soup high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Black Bean Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Black Bean Soup?
1289 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Black Bean Soup?
6.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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