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Cuban Black Bean Soup

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Fiberiffic! Black beans add half the daily fiber amount to this traditional Cuban soup.

  • Prep Time 20 min
  • Total Time 2 hr 35 min
  • Servings 8

Ingredients

2
tablespoons olive or canola oil
1
large onion, chopped (1 cup)
3
cloves garlic, finely chopped
2 2/3
cups dried black beans (1 lb), sorted and rinsed
1
cup finely chopped cooked ham
3
cups 50% less sodium beef broth
3
cups water
1/4
cup apple cider or apple juice
1 1/2
teaspoons ground cumin
1 1/2
teaspoons dried oregano leaves
1
medium green bell pepper, chopped (1 cup)
1
large tomato, chopped (1 cup)
Chopped hard-cooked eggs , if desired
Additional chopped onions, if desired

Directions

  • 1 In 4-quart Dutch oven, heat oil over medium heat. Cook 1 cup chopped onion and the garlic in oil 4 to 6 minutes, stirring occasionally, until onion is tender.
  • 2 Stir in remaining ingredients except eggs and additional chopped onions; heat to boiling. Boil 2 minutes; reduce heat. Cover and simmer about 2 hours or until beans are tender.
  • 3 Serve soup topped with eggs and onions.

Nutrition Info

The Quick Take:

  • Calories 180
  • Fat 6g
  • Saturated Fat 1 1/2g
  • Sodium 530mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving (about 1 1/2 cups)
Calories
180
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
530mg
530%;
Total Carbohydrate
20g
20%
(Dietary Fiber
7g
7%
  Sugars
3g
3%
),
Protein
9g
9%
;
% Daily Value*:
Vitamin A
6%;
Vitamin C
20%;
Calcium
6%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 06/17/2011. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving (about 1 1/2 cups)
Calories
180
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
530mg
530%;
Total Carbohydrate
20g
20%
(Dietary Fiber
7g
7%
  Sugars
3g
3%
),
Protein
9g
9%
;
% Daily Value*:
Vitamin A
6%;
Vitamin C
20%;
Calcium
6%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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