Hearty Black Bean Soup

1. In a large pan, saute onion and garlic in olive oil.

2. Stir in oregano, thyme, cumin, and cayenne; cook 1 minute.

3. Puree 1/2 of the black beans in a blender.

4. Add puree, remaining beans, and broth to pan.

5. Simmer for 15 minutes.

6. Garnish with cilantro or parsley.

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Nutrient	Quantity
Total fats	17.6298 g
Protein	82.1818 g
Carbohydrates	202.8677 g
Energy	1271.3425 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.9359 g
Water	520.9389 g
Aspartic acid	7.7944 g
Calcium, Ca	460.8615 mg
Lutein + zeaxanthin	107.6005 g
Fiber, total dietary	48.6136 g
Fatty acids, total saturated 22:0	0.0116 g
Carotene, beta	208.305 g
Niacin	14.5187 mg
Vitamin A, RAE	18.5785 g
Arginine	4.1083 g
Riboflavin	0.8038 mg
Tocopherol, beta	0.0099 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0062 g
Fatty acids, total saturated 20:1	0.068 g
Glutamic acid	10.0547 g
Stigmasterol	0.06 mg
Sodium, Na	2372.745 mg
Fatty acids, total saturated 16:1 undifferentiated	0.343 g
Total lipid (fat)	17.6298 g
Manganese, Mn	4.2939 mg
Fructose	1.9463 g
Proline	2.7097 g
Fatty acids, total saturated 16:0	2.9742 g
Fatty acids, total saturated 8:0	0.0002 g
Sucrose	1.4941 g
Choline, total	241.0911 mg
Sugars, total	14.0706 g
Serine	3.4709 g
Fatty acids, total saturated 10:0	0.0006 g
Fatty acids, total saturated 18:0	0.4836 g
Vitamin B-6	1.2295 mg
Selenium, Se	20.1912 g
Ash	18.2815 g
Fatty acids, total saturated 18:1 undifferentiated	8.434 g
Pantothenic acid	3.0276 mg
Phenylalanine	3.4574 g
Beta-sitosterol	0.04 mg
Copper, Cu	2.9345 mg
Betaine	0.257 mg
Thiamin	2.7401 mg
Methionine	0.9569 g
Iron, Fe	17.8815 mg
Carbohydrate, by difference	202.8677 g
Phosphorus, P	1317.812 mg
Folate, total	1340.302 g
Tocopherol, gamma	0.3189 mg
Alanine	2.682 g
Cholesterol	3.78 mg
Valine	3.353 g
Fatty acids, total saturated 18:2 undifferentiated	2.7167 g
Glycine	2.5138 g
Carotene, alpha	0.92 g
Glucose (dextrose)	2.974 g
Fatty acids, total saturated 14:0	0.0474 g
Zinc, Zn	11.8426 mg
Isoleucine	2.8221 g
Tocopherol, delta	0.0092 mg
Fatty acids, total saturated 12:0	0.003 g
Fatty acids, total polyunsaturated	3.6904 g
Fatty acids, total polyunsaturated 17:1	0.0112 g
Leucine	5.0938 g
Tocotrienol, alpha	0.06 mg
Vitamin A, IU	424.834 IU
Folate, DFE	1340.302 g
Tryptophan	0.7744 g
Vitamin C, total ascorbic acid	15.536 mg
Phytosterols	45.6075 mg
Galactose	0.0015 g
Fatty acids, total polyunsaturated 18:1 c	0.0071 g
Fatty acids, total saturated 20:0	0.0373 g
Tyrosine	1.8006 g
Vitamin B-12	0.756 g
Vitamin K (phylloquinone)	35.3021 g
Fatty acids, total saturated	3.5991 g
Histidine	1.7815 g
Fatty acids, total monounsaturated	8.8943 g
Threonine	2.6946 g
Folate, food	1340.302 g
Fatty acids, total polyunsaturated 17:0	0.002 g
Cryptoxanthin, beta	32.244 g
Vitamin E (alpha-tocopherol)	2.3794 mg
Magnesium, Mg	530.807 mg
Lysine	4.4041 g
Potassium, K	5266.603 mg
Cystine	0.6967 g
Fluoride, F	1.65 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic	3 cloves	13.41	2.9754	0.045
Olive oil	2 teaspoons	79.56	0	9
Onion	1	60	14.01	0.15
Oregano	1 teaspoon	2.65	0.6892	0.0428
cilantro	2 tablespoons	0.46	0.0734	0.0104
cumin	0.5 teaspoon	3.9375	0.4645	0.2338
thyme	0.5 teaspoon	0.404	0.0978	0.0067
chicken broth	1.5 cups	117.18	2.835	3.9312
black bean	1.5 cups	992.31	181.4676	4.1322
cayenne	0.25 teaspoon	1.431	0.2548	0.0777