Caribbean black bean soup

Soup

Item Rating: 86/100

1 serving (250 grams) contains 200 calories, 10.0 grams of protein, 3.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		33.0 g	12%
	Dietary Fiber	9.4 g	33%
	Sugars	4.7 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		75.5 mg	5%
Iron		2.8 mg	15%
Potassium		566.0 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 25 cal (12.9%)

Protein: 37 cal (19.3%)

Carbs: 132 cal (67.8%)

About Caribbean black bean soup

Caribbean Black Bean Soup is a flavorful and hearty dish commonly found in Caribbean cuisine, known for its warm spices and plant-based protein. Originating from a fusion of African, indigenous Caribbean, and Spanish culinary traditions, the soup typically features black beans, aromatic vegetables like bell peppers and onions, and a variety of spices such as cumin and thyme. Nutritionally, black beans are an excellent source of plant-based protein and dietary fiber, while the included vegetables provide an array of vitamins and antioxidants. With minimal fat and cholesterol and a high nutrient density, this soup is as nourishing as it is delicious.

Health Benefits

• High fiber content from black beans supports digestive health, with 15 grams of fiber per cup.
• Rich in plant-based protein, offering approximately 15 grams of protein per cup, making it a valuable option for muscle repair and maintenance.
• Contains iron (3.6 mg per cup) and folate (256 mcg per cup), supporting blood health and reducing the risk of anemia.
• Bell peppers add a good source of vitamin C, boosting the immune system with 95 mg of vitamin C per cup.
• Low in fat and cholesterol, supporting heart health and weight management goals.

Dietary Considerations

Allergens: Contains none (can vary based on preparation, e.g., if dairy or gluten is added)

Suitable for: Vegan, vegetarian, gluten-free, dairy-free

Not suitable for: Low-fiber diets, legume-free diets (if intolerant to beans)

Selection and Storage

Store in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze in portion-sized containers for up to 3 months. Reheat thoroughly before serving.

Common Questions About Caribbean black bean soup Nutrition

What are the key nutritional facts of Caribbean Black Bean Soup?

Caribbean Black Bean Soup is typically rich in fiber, providing around 7-9 grams per cup, and contains 7-10 grams of protein per serving (based on a standard recipe). It also provides around 200-250 calories per cup, depending on ingredients, and is a good source of vitamins like folate, magnesium, and potassium, as well as iron.

Is Caribbean Black Bean Soup suitable for a vegan diet?

Yes, Caribbean Black Bean Soup is commonly vegan as most traditional recipes use black beans, vegetables, and spices without any animal products. However, if the soup includes chicken broth or toppings like cheese, these would need to be substituted to make it vegan-friendly.

What are the health benefits of Caribbean Black Bean Soup?

Caribbean Black Bean Soup offers numerous health benefits, including supporting digestive health due to its high fiber content. It's also packed with plant-based protein and antioxidants, which can help reduce inflammation and support heart health. The inclusion of spices like cumin and garlic may also provide additional anti-inflammatory and immune-boosting benefits.

What is a recommended portion size for Caribbean Black Bean Soup?

A recommended portion size for Caribbean Black Bean Soup is about 1 cup (approximately 240-250 ml), which typically provides a balanced amount of calories, protein, and fiber for a meal or side dish. Pairing it with a whole grain or a small salad can make it more filling and nutritious.

How does Caribbean Black Bean Soup compare to other bean soups?

Compared to other bean soups, Caribbean Black Bean Soup is often spicier and more flavorful due to the use of ingredients like cumin, lime, and chili. It tends to have a thicker texture and a distinctive depth of flavor from ingredients like vegetable stock or coconut milk. Nutritionally, it is similar to other bean-based soups, being high in fiber and protein, but slightly varies depending on the specific recipe.

Data Sources & Scientific References