Speedy Fiery Black Bean Soup
Speedy Fiery Black Bean Soup brings bold heat from red pepper flakes balanced by earthy oregano and fresh parsley, with sweet pops of corn in every spoonful. A portion of the beans is mashed for a thick, satisfying body while the rest stay pleasantly chunky. It’s great for quick weeknight dinners, especially served over rice for a hearty, comforting bowl.
- Prep15 mins
- Cook25 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Speedy Fiery Black Bean Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 27 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 46
- Heart Health
- 81
- Metabolic
- 55
- Digestive
- 38
- Inflammatory
- 46
- Performance
- 56
- General Wellness
- 1
Place a 3-quart saucepan over medium-high heat. Sauté the onion in vegetable oil until tender, about 5 minutes. Take off the heat. Stir in the broth, carrots, parsley, oregano, red pepper flakes, and garlic powder.
- 2
Bring to a boil over high heat. Lower the heat, cover, and simmer until the carrots are fork-tender, about 10 minutes.
- 3
Meanwhile, mash 1 1/2 to 2 cups of beans in a small bowl. Stir the whole and mashed beans into the broth. Add the corn. Cook until heated through, 5 to 7 minutes. Serve the soup over rice.
- Calories 443.53 kcal High 22%
- Protein 20.77 g Good Source 42%
- Carbohydrate 77.87 g 28%
- Total Fat 5.28 g Moderate 7%
- Saturated Fat 1.11 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 16.33 mg Moderate 5%
- Sodium 951.82 mg High 41%
- Dietary Fiber 9.33 g Good Source 33%
- Total Sugars 5.44 g --
- Added Sugars 0.06 g Low Source 0%
- Calcium 145.81 mg Moderate 11%
- Iron 4.72 mg Good Source 26%
- Potassium 224.96 mg Low Source 5%
- Vitamin A 41.49 mcg Low Source 5%
- Vitamin C 6.0 mg Low Source 7%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Speedy Fiery Black Bean Soup is made with 11 ingredients and serves 8. It takes about 40 mins and is rated easy. Key ingredients include Black Beans, Chicken Broth, Corn, and Diced Carrots. Each serving provides about 443.53 kcal, and is a good source of protein.
Recipe Questions
- What is Speedy Fiery Black Bean Soup made of?
- The main ingredients are Black Beans, Chicken Broth, Corn, Diced Carrots, Dried Oregano. The full list of 11 is above.
- How long does it take to make Speedy Fiery Black Bean Soup?
- About 40 mins in total: 15 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 443.53 kcal. The full nutrition breakdown is above.
- Is Speedy Fiery Black Bean Soup easy to make?
- This recipe is rated easy, with 11 ingredients and 3 steps.
- Is Speedy Fiery Black Bean Soup healthy?
- Speedy Fiery Black Bean Soup has an easyChef Pro health score of 56/100. Per serving, it provides 443.53 calories and 20.77 g of protein, or 42% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: sodium at 951.82 mg (41% of the Daily Value) and saturated fat at 1.11 g (6% of the Daily Value). It contains Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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