Black Bean Soup

Black Bean SoupBlack bean soup is one of my very favorite one-dish meals.  This method of cooking keeps it simple and very economical. I purchased a one pound bag of black beans for under $2. Not only are black beans economical but they are also very nutritious.  Black beans are high in protein and fiber which helps keep us full for hours. Black bean soup freezes well for up to 3 months.  I freeze it into single servings (smaller portions) to heat and eat as a quick and easy mid week dinner.

 

 

Serves 6

Soup Ingredients:
2 cups whole dried black beans, soaked overnight, rinsed and drained
2 cups vegetable broth, organic, low sodium
8 oz can tomato sauce
2 cups filtered water
1 sweet onion, chopped
1 medium carrot, chopped
1 medium-stalk celery, chopped
2 clove garlic chopped
2 tbsp black rice (may substitute white rice)
1 tbsp crushed red chili flakes
1 tsp ancho chili powder
1/2 tsp ground cumin
1/2 tsp Mexican oregano, dried
1/4 tsp epazote dried
1 tsp salt
1 tsp pepper, black, ground

Garnish:
1 medium green onion, finely sliced
1 pepper jalapeno, raw
1/4 cup cilantro, chopped
1 avocado, diced*
Lime Wedges for serving

Recipe Directions:

Add all soup ingredients to a slow cooker and cook on low for 8 hours. After 8 hours, utilizing an immersion blender process until smooth. Replace lid and prepare garnish.

Ladle piping hot soup into warmed bowls and garnish with fresh chopped green onion, jalapeno, cilantro, avocado and juice of one lime wedge.

Nutrient Analysis per Serving:
Calories: 330.4
Total Fat: 6.3
Saturated Fat: 1.0
Trans Fat: 0.0
Polyunsaturated Fat: 0.0
Monounsaturated Fat: 0.0
Cholesterol: 0.0
Sodium: 459.8
Carbs: 55.6
Fiber: 14.6
Sugars: 7.1
Protein: 16.3

*For individuals who are on a low fat diet simply omit the avocado in the garnish.

 

You can purchase a handy immersion blender here:

Cuisinart CSB-76BC SmartStick 200-Watt Immersion Hand Blender, Brushed Chrome

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