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Recipe: Vegetarian Black Bean Soup

October 22, 2019

Yield: 8 cups

Servings: 6

Serving Size: 1 1/3 cups

Active Time: 10 minutes

Total Time: 10 hours and 10 minutes

Total Time (mins): 610

Recipe Description:

Packed with protein and fiber, this soup doesn't need meat to be satisfying. Soaking and cooking the beans yourself, rather than opening a can, ensures you'll have wonderful flavor and texture. (And the slow cooker does most of the work!)

Recipe Ingredients:

  • 10 ounces dried black beans (1 1/2 cups), rinsed
  • 8 cups water
  • 1 medium onion, chopped (1/2 cup)
  • 1 jalapeño pepper, seeded and chopped
  • 3 cloves garlic, minced
  • 6 cups no-salt-added vegetable broth
  • 2 tablespoons ground cumin
  • 1 tablespoon chili powder
  • 1/2 teaspoon salt
  • 1/2 cup chopped fresh cilantro or cilantro sprigs
  • Lime slices or wedges
  • Light sour cream (optional)

Recipe Steps:

  1. Combine beans and water in a large pot. Bring to a boil; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans.
  2. Transfer the beans to a 4-quart slow cooker. Stir in onion, jalapeño, garlic, broth, cumin, chili powder and salt.
  3. Cover and cook on Low for 9 to 10 hours or on High for 4 1/2 to 5 hours. Use a potato masher to coarsely mash the beans. Top each serving with cilantro and serve with lime slices or wedges for squeezing. If desired, top each serving with sour cream.

Recipe Tips & Notes:

  • Chile peppers, like jalapeños, contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Recipe Nutrition:

Per serving: 204 calories; 1 g fat (0 g sat, g mono); 0 mg cholesterol; 37 g carbohydrate; 4 g total sugars; 11 g protein; 10 g fiber; 367 mg sodium; 937 mg potassium.

Nutrition Bonus: 1 mg Niacin, 13 mg Vitamin C, 226 µg Folate, 131 mg Calcium, 3 mg Iron, 826 IU Vitamin A

2 1/2 Carbohydrate Serving(s)

Exchanges: 1/2 lean meat, 2 1/2 starch


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