Sopa de Frijoles Negros
Sopa de Frijoles Negros is a rich and flavorful black bean soup, a staple in many Latin American cuisines, particularly in Cuba and Puerto Rico. It typically features black beans simmered with aromatics like onion, garlic, and bell pepper, often seasoned with cumin, oregano, and bay leaf, and may include ingredients like ham, bacon, or chorizo for depth.
🍽️ Nutrition at a glance
This soup is generally high in plant-based protein and dietary fiber, making it a filling and nutritious meal, with a moderate amount of complex carbohydrates. A typical serving (about 1.5 cups) provides roughly 250-350 calories, along with key nutrients like iron, folate, and magnesium from the beans.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 10 g |
| Carbs | 30 g |
| Fat | 3 g |
| Fiber | 12 g |
| Sugar | 2 g |
| Sodium | 450 mg |
| Potassium | 500 mg |
| Iron | 3.5 mg |
| Magnesium | 80 mg |
| Folate | 200 mcg |
| Thiamin (B1) | 0.3 mg |
| Phosphorus | 150 mg |
| Zinc | 1.5 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Sopa de Frijoles Negros is a beloved comfort food often served with a splash of vinegar or a side of white rice to balance its earthy flavors. Nutritionally, black beans are a powerhouse, offering antioxidants and promoting digestive health, making this soup both a hearty and health-conscious choice.
