black bean and lentil soup
1 serving of black bean and lentil soup contains 95 Calories. The macronutrient breakdown is 64% carbs, 15% fat, and 21% protein. This is a good source of fiber (19% of your Daily Value).
Ingredients
Directions
- In a large pot, heat the oil on medium heat. Sauté onion, celery, and garlic until softened, about 4 to 5 minutes. Sprinkle cumin and chili powder, cook for 1 minute until fragrant. Add lentils, black beans, tomatoes, and broth. Bring to a boil, then cover and simmer for 25 minutes, or until lentils are tender.
Nutrition Facts
For 1 serving of black bean and lentil soup (189g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 95 | |
| Fats | 2g | 2% |
| Saturated fats | 0.5g | 2% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 215mg | 9% |
| Carbs | 16g | 6% |
| Net carbs | 11g | |
| Fiber | 5g | 19% |
| Sugar | 1g | |
| Protein | 5g | |
| Calcium | 34mg | 3% |
| Iron | 1mg | 17% |
| Potassium | 200mg | 4% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 14μg | |
| Caffeine | 0mg | |
| Choline | 14mg | 2% |
| Copper | 0.1mg | 11% |
| Fluoride | 0.4μg | |
| Folate (B9) | 37μg | 9% |
| Lycopene | 0μg | |
| Magnesium | 21mg | 5% |
| Manganese | 0.2mg | 7% |
| Niacin | 0.4mg | 2% |
| Pantothenic acid | 0.1mg | 3% |
| Phosphorus | 64mg | 9% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 4% |
| Selenium | 1μg | 2% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 6% |
| Vitamin A IU | 25IU | |
| Vitamin A | 3μg | 0.4% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 4% |
| Vitamin C | 3mg | 3% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 3% |
| Vitamin K | 3μg | 3% |
| Zinc | 0.3mg | 3% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.1g | |
| Glucose | 2g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.5g | 2% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 0.2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.2g | |
| Aspartic acid | 0.4g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.3g | |
| Lysine | 0.2g | |
| Methionine | 0g | |
| Phenylalanine | 0.2g | |
| Proline | 0.2g | |
| Serine | 0.2g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |
