Quick and Easy Dairy- and Fat-Free Colombian Vegetable Soup (Ajiaco Negro) Recipe

Quick and Easy Dairy- and Fat-Free Colombian Vegetable Soup (Ajiaco Negro) Recipe
8 Ingredients
  • 2 large russet potatoes, peeled and cut into 3/4-inch dice (about 1 1/4 pounds)
  • 1 medium carrot, peeled and cut into medium dice (about 5 ounces)
  • 1 cup fresh or frozen peas, divided
  • 1 1/2 cups cooked dried or canned fava beans (see note above), or 1 1/2 cups raw fresh fava beans, divided
  • 1 large ear yellow corn, shucked and cut into 6 pieces crosswise
  • 1 1/2 quarts homemade vegetable stock or an equivalent amount made with Better Than Bouillon vegetable base or No Chicken Base (see note above)
  • Kosher salt and freshly ground black pepper
  • 1/4 cup minced fresh cilantro leaves
Nutrition
161
8% daily value
6 servings
                                       
                                            high-​fiber, low-​fat, low-​sugar, dairy-​free, gluten-​free
     

Fat

1% 1

Saturated

1% 0

Trans

- 0

Monounsaturated

- 0

Polyunsaturated

- 0

Carbs

11% 33

Carbs (net)

- 27

Fiber

26% 7

Sugars

- 4

Sugars, added

- 0

Protein

15% 8

Cholesterol

- 0

Sodium

42% 1019

Calcium

5% 52

Magnesium

15% 62

Potassium

15% 692

Iron

11% 2

Zinc

9% 1

Phosphorus

21% 148

Vitamin A

13% 121

Vitamin C

29% 26

Thiamin (B1)

16% 0

Riboflavin (B2)

8% 0

Niacin (B3)

16% 3

Vitamin B6

27% 0

Folate equivalent (total)

15% 61

Folate (food)

- 61

Folic acid

- 0

Vitamin B12

0% 0

Vitamin D

0% 0

Vitamin E

1% 0

Vitamin K

14% 17

Sugar alcohols

- 0

Water

- 394
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