Sopa de frijoles
Sopa de frijoles is a hearty, traditional bean soup that is a staple comfort food across Latin America, particularly in countries like Mexico, Colombia, and Venezuela. It is typically made by simmering beans (like pinto, black, or red beans) with aromatic vegetables such as onions, garlic, and tomatoes, often flavored with herbs like cilantro and cumin, and sometimes enriched with pieces of meat or a smoked ham hock.
🍽️ Nutrition at a glance
This soup is a nutritional powerhouse, offering a balanced mix of complex carbohydrates and plant-based protein, with very little fat if prepared without fatty meats. A typical bowl provides excellent dietary fiber, iron, potassium, and B vitamins, with a calorie count that generally falls in the 200-350 range per serving, depending on the specific recipe and portion size.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 10 g |
| Carbs | 30 g |
| Fat | 2 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 450 mg |
| Iron | 2.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Folate | 120 µg |
| Thiamin (B1) | 0.3 mg |
| Zinc | 1.5 mg |
| Copper | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Sopa de frijoles is more than just a meal; it's a symbol of home cooking and resourcefulness, often passed down through family recipes. Nutritionally, the combination of beans and grains (like rice or bread served alongside) creates a complete protein, making it a historically important and affordable source of sustenance for many communities.
