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Slow Cooker Black Bean Soup

Published May 1, 2020
2 minute read
Slow Cooker Black Bean Soup
Published May 1, 2020
2 minute read

Oh, the simple joy of cozying up next to a bowl of hearty black bean soup! Ours is slow cooked and bold with onion, peppers, garlic, chile and a dash of cumin. Black beans are a protein-fiber powerhouse: they deliver folate, potassium and other B-vitamins to boot. Serve with creamy avocado for a delicious and nutritious meal.

Slow Cooker Black Bean Soup

Ingredients

Serves: 6 |  Serving Size: 1 1/3 cups + 1 teaspoon sour cream + 2 tablespoons diced avocados

  • 1 pound (390g) dried black beans, sorted and rinsed
  • 1 large onion, coarsely chopped
  • 1 medium green bell pepper, coarsely chopped
  • 3 garlic cloves, minced
  • 4 cups (950ml) vegetable broth
  • 1 tablespoon ground cumin
  • 2 tablespoons chopped chipotle chiles in adobo sauce
  • 3 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 teaspoon salt
  • 6 teaspoons light sour cream
  • 1 small avocado, diced
  • 6 fresh cilantro sprigs for garnish (optional)

Directions

  1. Place beans in a large bowl or stock pot, adding water to cover by 2 inches. Soak for 12 hours; drain and discard water.
  2. TIME-SAVING TIP: Don’t have 12 hours? To quick-soak beans, place beans in a stock pot and cover with water. Bring to a boil over high heat; reduce heat and simmer briskly for 5 minutes. Remove from heat; cover and let soak 1 hour. Drain and discard water.
  3. Combine beans, onion, bell pepper and garlic in 4-quart slow cooker. Stir in broth and cumin. Cover and cook on low for 10 hours until beans are tender. Stir in chipotle, cilantro, lime juice and salt.
  4. For a smooth, thick texture, blend mixture in slow cooker with an immersion blender for 30 seconds until desired consistency. Or, transfer in batches to a blender. Remove stopper in lid and cover with a kitchen towel (hot steam will cause the lid to pop off if not vented); blend until smooth.
  5. Top each serving with 1 teaspoon sour cream, 2 tablespoons chopped avocado and a sprig of cilantro.

Nutrition Information

Per serving: Calories: 183; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 652mg; Carbohydrate: 29g; Dietary Fiber: 8g; Sugar: 5g; Protein: 8g

Nutrition Bonus: Potassium: 457mg; Iron: 16%; Vitamin A: 47%; Vitamin C: 38%; Calcium: 5% 

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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