Slow Cooker Vegetarian Black Bean Soup - 42.7g Carbs, 10g Fiber, 4.3g Sugar
Editors' Choice Cookbook Collection – From: The Best Make-Ahead Recipe.
Serves: 6 to 8
Nutrition From: www.caloriecount.com based on 8 servings.
Serve this soup with minced red onion, sour cream, and hot sauce, if
desired. If the soup becomes too thick as it sits, thin to the
desired consistency with either water or broth.
PREP-AHEAD TRIPS: You can store the following ingredients together:
1. Cook the vegetables as described in step 1, then transfer to an
airtight container and refrigerator.
2. Pick over and rinse the black beans and refrigerate.
2 Tbsp vegetable oil
3 medium onions, minced
3 celery ribs, chopped medium
2 medium carrots, chopped medium
6 medium garlic cloves, minced OR pressed through a garlic press (about 2 Tbsp)
5 tsp ground cumin
1/2 tsp red pepper flakes
Salt
1 lb dried black beans (about 2 1/4 cups), picked over and rinsed
6 cups vegetable broth
2 bay leaves
2 Tbsp minced chipotle chiles in adobo sauce
1/4 cup minced fresh cilantro leaves
Ground black pepper
1. Heat the oil in a 12-inch nonstick skillet over medium heat until
shimmering but not smoking. Add the onions, celery, carrots, garlic,
cumin, pepper flakes, and 1/4 teaspoon salt and cook until the
vegetables are softened and lightly browned, 10 to 15 minutes.
2. Transfer the vegetables to the slow cooker insert and stir in the
water, broth, black beans, chipotle chiles, and bay leaves until evenly
combined. Cover and cook on low until the soup has thickened and the
beans are tender, 8 to 10 hours. (Alternatively, cover and cook on
high for 6 to 7 hours.)
3. Remove and discard the bay leaves. Meanwhile, puree 2 cups of the
soup in a blender until smooth, then stir back into the slow cooker
insert. Stir in the cilantro, season with salt and pepper to taste,
and serve.
Serves: 6 to 8
Serving Size: 300.7g
Nutrition based on 8 Servings
Nutrition From: caloriecount.about.com
Some items from this recipe could not be found or sized: Celery and Bay Leaf
Nutrition per Serving:
283 Calories, 50 Calories from Fat , 5.6g Total Fat, 1.2g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 610mg Sodium, 42.7g Total Carbs,
10g Dietary Fiber, 4.3g Sugars, 16.9g Protein
Vitamin A 53% - Vitamin C 8% - Calcium 11% - Iron 24%
Nutrition Grade: 96% confidence - A
--> Good points
Low in saturated fat
No cholesterol
High in dietary fiber
High in manganese
High in potassium
High in thiamin
High in vitamin A
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