Tuesday, February 8, 2011

Vegetarian Crock Pot Black Bean Soup

I love having soup. I frequently throw a can of Healthy Choice or Progresso soup into my lunch bag for lunch during the winter months. But when I can make my own soup that is hearty and stands up as a meal... I'm a happy camper.

Black Bean Soup is something that I've been making since I got out of college and was working and living on my own. I would make a big batch of it and have it for lunch and dinner every day for a week! Things haven't changed so much now that I have a family, I still try to make a big batch of foods so I can bring leftovers to work for lunch but now I resort to my crock pot much more often.

So I went in search of a black bean soup for the crock pot recipe. I found a recipe kind of what I wanted on food.com but it had a couple of ingredients I did not want. The original recipe had the following nutrition facts:

251 calories
1.3 g fat
49.1 g carbohydrate
11.3 g fiber
13.2 g protein

I omitted the lentils and rice. Maybe that is more of a Cuban flair, but I didn't really see the point in adding more starch to my starchy beans. I also substituted half of the chili powder with chipotle chili powder for a little extra heat. It turned out delicious! Give it a try!
Vegetarian Crock Pot Black Bean Soup - Better!

1 pound dried black beans (soaked overnight)
1 1/2 quart water
1 carrot, chopped
1 stalk celery, chopped
1 large red onion, chopped
6 garlic cloves, crushed
2 green bell peppers, chopped
2 jalapeno peppers, chopped
1 (28 oz) can peeled and diced tomatoes
2 Tbsp chili powder (sub in some chipotle chili powder if you wish)
2 tsp ground cumin
1/2 tsp dried oregano
1/2 tsp pepper
3 Tsp red wine vinegar
1 Tbsp salt

Soak beans overnight in water to cover. Drain and rinse.

In a crockpot, combine soaked beans and 1 1/2 quart fresh water. Cook for 3-7 hours on high, depending on how hot your cooker gets. You want your beans to be soft once cooked.

Stir in carrot, celery, onion, garlic, bell peppers, jalapeno and tomatoes. Season with chili powder, cumin, oregano, black pepper, red wine vinegar and salt. Cook on low for 2 to 3 hours.

Puree half of the soup with a blender or food processor, then pour back into the pot before serving.

Serve with lime wedges, sour cream and cilantro.

Makes 10 servings. Each serving provides:
145 calories
1 g fat
27.3 g carbohydrate
9.4 g fiber
8.8 g protein
Don't forget to check out Hungry Runner Girl's Birthday Giveaway.... but feel free not to enter so my chances of winning are better ;) I really just want the coffee mug.

1 comment:

  1. This looks great. I wish I had it cooking in my crock pot now so we could have it for dinner!