⏱ 30 min totalOne Pot Black Bean Soup
Per 1 serving · 395 g · 12 ingredients
of a 2,000 cal day
- Protein15g22% of calories
- Carbs44g63% of calories
- Fat4.9g16% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of One Pot Black Bean Soup (395 g) has 268 calories, with 15 g of protein, 44 g of carbohydrates and 4.9 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (30% DV), dietary fiber (59% DV) and thiamine (26% DV). Keep an eye on sodium, which provides 60% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Dietary fiber59%
- Thiamine26%
- Folate (B9)35%
- Iron69%
- Magnesium23%
Good source of
10–19% of the daily value
- Vitamin C14%
- Vitamin E16%
- Riboflavin (B2)18%
- Niacin10%
- Vitamin B618%
- Choline10%
Watch
20%+ of the daily value
- Sodium60%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Canola oil
¼ cup, chopped Onion
¾ cloves, minced Garlic
¼ tsp Black pepper- 🥄¼ tsp Salt
½ can Black beans
½ cup Vegetable broth
½ tsp, ground Cumin seed
⅜ tsp Chili powder
¹⁄₁₆ tsp Coriander seed
¼ tbsp Cocoa powder
¼ lime yields Lime juice
Directions
- 1
Heat a large pot over medium heat. Once hot, add oil, chopped onion, and minced garlic. Season with a pinch each salt and pepper and saute for 4-5 minutes.
- 2
Add partially drained black beans, vegetable broth, cumin, chili powder, coriander, cocoa powder and remaining salt and pepper.
- 3
Bring to a simmer over medium heat, then reduce heat to low and cook uncovered for about 15-20 minutes.
- 4
Taste and adjust flavor as needed. Serve with fresh lime juice.
Vitamins & minerals
Amounts for 1 serving (395 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 16 μg | 2% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 139 μg | 35% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 112 mg | 11% |
| Iron | 6 mg | 69% |
| Potassium | 837 mg | 18% |
| Magnesium | 95 mg | 23% |
| Phosphorus | 268 mg | 38% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 48% |
| Manganese | 1 mg | 33% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 20 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 163 μg | — |
| Caffeine | 3 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 28 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 268 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in One Pot Black Bean Soup?
One serving of One Pot Black Bean Soup (1 serving) has 268 calories, which works out to 68 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is One Pot Black Bean Soup high in protein?
It provides a solid 15 g of protein per serving (30% 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 One Pot Black Bean Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One Pot Black Bean Soup?
1388 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One Pot Black Bean Soup?
2.6 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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