Know what’s on your plate
Black bean soup
Calories & nutrition facts
canned, condensed
Nutrition facts
Per 100 g% DV- Calories 91 kcal —
- Protein 4.8 g 10%
- Carbohydrate 8.6 g 3%
- Fat 1.3 g 2%
- Saturated fat 0.3 g 2%
- Fibre 6.8 g 24%
- Sugars 2.5 g —
- Sodium 970 mg 42%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 22 µg 2%
- Vitamin C 0.2 mg 0%
- Vitamin E 0.36 mg 2%
- Vitamin K 1.8 µg 2%
- Thiamin (B1) 0.04 mg 4%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.41 mg 3%
- Pantothenic acid (B5) 0.16 mg 3%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 66 µg 17%
- Vitamin B12 0 µg 0%
- Choline 15.5 mg 3%
Minerals
- Calcium 35 mg 3%
- Iron 1.5 mg 8%
- Magnesium 33 mg 8%
- Phosphorus 75 mg 6%
- Potassium 250 mg 5%
- Zinc 1.1 mg 10%
- Copper 0.3 mg 33%
- Manganese 0.5 mg 22%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 91 | 4.8 g | 8.6 g | 1.3 g |
| 1 × cup (8 fl oz) | 257 g | 234 | 12 g | 22 g | 3.4 g |
| 1 × can (11 oz), undiluted | 312 g | 284 | 15 g | 27 g | 4.1 g |
| 2 × cup (8 fl oz) | 514 g | 468 | 25 g | 44 g | 6.8 g |
| ½ × cup (8 fl oz) | 128.5 g | 117 | 6.2 g | 11 g | 1.7 g |
| 3 × cup (8 fl oz) | 771 g | 702 | 37 g | 67 g | 10 g |
| 4 × cup (8 fl oz) | 1028 g | 935 | 50 g | 89 g | 14 g |
Similar foods
- Black bean and vegetable soupready-to-serve, reduced sodium48 kcal / 100 g
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- Bean with bacon soupcanned, condensed124 kcal / 100 g
- Black turtle bean soupwith vegetables, unsalted48 kcal / 100 g
- Vegetarian vegetable soupcanned, condensed59 kcal / 100 g
- Green pea soupcanned, condensed125 kcal / 100 g
- Onion soupcanned, condensed46 kcal / 100 g
- Vegetable soupcanned, low sodium, condensed65 kcal / 100 g
- Cheese soupcanned, condensed82 kcal / 100 g
- Vegetable beef soupcanned, condensed63 kcal / 100 g
Questions about Black bean soup
How do you make black bean soup thicker?
Blend a ladleful or two of the beans and broth, then stir it back in; this thickens the soup without flour or cream. For a smoother bowl, blend more of it, but leave some whole beans for texture.
How long should you simmer black bean soup?
If you’re starting with cooked or tinned black beans, simmer the soup for about 20–30 minutes so the onion, garlic and spices flavour the broth. Dried black beans need to be cooked until tender first, which commonly takes 60–90 minutes after soaking.
What goes well with black bean soup?
Serve it with rice, warm flatbread or cornbread, and add toppings such as lime, coriander, chopped onion or a spoonful of yoghurt. A little lime juice stirred in just before serving brightens the earthy flavour.
Can you freeze black bean soup?
Yes. Cool it promptly, divide it into airtight portions and freeze; thaw overnight in the fridge, then reheat until steaming hot throughout. If the soup thickens in storage, loosen it with a splash of water or stock.
How long does black bean soup keep in the fridge?
Once cooled, keep it covered in the fridge and use it within three days. Reheat only the portion you need, until steaming hot throughout.
Is black bean soup high in fibre?
A typical bowl of about 257 g provides 17 g of fibre. Black bean soup is also a source of folate.
Source: USDA FoodData Central 171141 · per 100 g · carbohydrate per EU label, fibre excluded
