The recipe that I chose to share is one that I wanted to try
for a very long time but had never put it on my menu until this week. I made Black
Bean soup for this assignment. The
recipe came from a magazine that I received when I was pregnant with one of my
children. One of the nice things about
this recipe is that it already had the nutrition facts on it. Another thing I like about this recipe is
that it doesn’t take very much time to make just time for the flavors to
meld. The prep time for this recipe is
10 minutes and cooking time is 30 minutes.
Taste: This soup was relatively good for a simple recipe. It tasted a lot like a chili especially with the amount of cumin the recipe suggests. In my house when we tryout new recipes we have a smiley face rating system, a smiley if we would make it again, a straight face if it was alright, or a sad face if the recipe isn't worth repeating. In rating the taste I would give this a straight face. It was alright but I think it could have been better.
Ease of preparation: Preparing this meal was very easy. The hardest part was cutting up the onion, if you follow the recipe. I actually used fresh garlic instead of the bottled minced garlic as the recipe asked. Prep time takes about 10 minutes. Actual cooking time about another 5 - 10 minutes. Allowing the flavors in the soup to meld takes about 20 minutes (at least).
Specific nutritional value: (This information was on the recipe)
Nutrition facts per serving:
Calories: 233
Total fat: 0 g (0 g. saturated fat)
Cholesterol: 0 mg
Sodium: 1677 mg
Total carbohydrates: 42 g
Fiber: 10 g
Sugars: 5 g
Protein: 12 g
Vitamin A: 15%
Vitamin C: 34%
Calcium: 9%
Iron: 15%
Nutrition Analysis:
Fats and Sugars
I like that this meal has no fat and is low in sugar to start off. That allows a little bit of "wiggle" room for the things that I can eat with my soup. Fats and carbohydrates (sugars) are essential nutrients that our bodies need. Fats (or lipids) are part of the cell membrane that is important in the growth and development of our tissues and organs. Our bodies also use fat as a highly concentrated source of energy. Fat also help to cushion our internal organs. Without fat our bodies wouldn't be able to efficiently absorb fat-soluble vitamins A, D, E and K. This doesn't mean that we should go out and have a "hay day" with french fries or other fried products. What we need are the unsaturated fats that are good for our bodies. Some of these can be found in olive oil, peanut oil, avocados, nuts and seeds.
Sugars, also known as carbohydrates, has it's place in our nutrition. It provides the immediate energy that our body needs to the tissues that are in need of repair. The problem that we normally face with sugar is that we have it in excess quantities in the foods and drinks that we consume.
Vitamins and Minerals
Vitamin A: Is key for a healthy immune system, good vision, growth, development and reproduction.
Vitamin C: Most of us know that vitamin C is vital for immune system and enhances iron absorption. But, it is also useful for its antioxidant properties, vital for its functional role in collagen production and wound healing.
Calcium: Crucial in growing new bone and maintaining bone strength. Calcium is also essential for the formation of a blood clot.
Iron: Helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells.
On the most part I feel that this is a fairly healthy recipe. The one draw back to this recipe is the amount of sodium it contains. For just one serving it has about 70% of the RDA based on a 2000 Calorie diet. What I would do to make it healthier would be to use fresh vegetables in place of the jarred salsa which should cut down on the amount of sodium.
Nutrition facts per serving:
Calories: 233
Total fat: 0 g (0 g. saturated fat)
Cholesterol: 0 mg
Sodium: 1677 mg
Total carbohydrates: 42 g
Fiber: 10 g
Sugars: 5 g
Protein: 12 g
Vitamin A: 15%
Vitamin C: 34%
Calcium: 9%
Iron: 15%
Nutrition Analysis:
Fats and Sugars
I like that this meal has no fat and is low in sugar to start off. That allows a little bit of "wiggle" room for the things that I can eat with my soup. Fats and carbohydrates (sugars) are essential nutrients that our bodies need. Fats (or lipids) are part of the cell membrane that is important in the growth and development of our tissues and organs. Our bodies also use fat as a highly concentrated source of energy. Fat also help to cushion our internal organs. Without fat our bodies wouldn't be able to efficiently absorb fat-soluble vitamins A, D, E and K. This doesn't mean that we should go out and have a "hay day" with french fries or other fried products. What we need are the unsaturated fats that are good for our bodies. Some of these can be found in olive oil, peanut oil, avocados, nuts and seeds.
Sugars, also known as carbohydrates, has it's place in our nutrition. It provides the immediate energy that our body needs to the tissues that are in need of repair. The problem that we normally face with sugar is that we have it in excess quantities in the foods and drinks that we consume.
Vitamins and Minerals
Vitamin A: Is key for a healthy immune system, good vision, growth, development and reproduction.
Vitamin C: Most of us know that vitamin C is vital for immune system and enhances iron absorption. But, it is also useful for its antioxidant properties, vital for its functional role in collagen production and wound healing.
Calcium: Crucial in growing new bone and maintaining bone strength. Calcium is also essential for the formation of a blood clot.
Iron: Helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells.
On the most part I feel that this is a fairly healthy recipe. The one draw back to this recipe is the amount of sodium it contains. For just one serving it has about 70% of the RDA based on a 2000 Calorie diet. What I would do to make it healthier would be to use fresh vegetables in place of the jarred salsa which should cut down on the amount of sodium.
What Else to Eat
Since this is a soup I wouldn't consider it a complete meal. I would add a salad to go along with the soup. For dessert, I would have a fruit and greek yogurt parfait.
Happy and healthy eating!Since this is a soup I wouldn't consider it a complete meal. I would add a salad to go along with the soup. For dessert, I would have a fruit and greek yogurt parfait.
Rachael T.
For the second cooking assignment I decided to make Rachael's recipe for Black Bean Soup. My diet analysis showed that my diet could use some additional fiber, which black beans are high in, and they have a decent amount of Vitamin C which I was also lacking. Preparation was simple, with the most difficult part being the processing of the first can of beans for the soup base (still was a simple process), and the cooking time was only about 30 minutes.
ReplyDeleteThe soup had a wonderful flavor, although we may have thrown in a bit too much onion into our batch. On its own the soup was good, but I found that tortilla chips and a glass of milk complimented the meal very well. For desert I enjoyed some mixed fruit to fulfill the other nutritional needs. I rather enjoyed this meal, and believe I may prepare in again in the future.