Saturday, September 18, 2010

Quick, Cheap or Easy Black Bean Soup

28 oz canned black beans, drained/rinsed
1 14.5 oz can of diced tomatoes
4 cups of water/stock (ham stock is my fave)
1 cup minced celery
2 cup minced onion
3 carrot, peeled and shredded
1 finely chopped jalapeno
2 cloves minced garlic
1 small bag frozen corn
1 TBSP cumin
1 TBSP coriander
Black pepper to taste
Red Pepper Flakes to taste

QUICK
In a large non stick saucepan, combine three fourths of the black beans, one half of the tomatoes and the water and bring to a simmer over medium heat. With an immersion blender, puree until mostly smooth. (or use a regular blender with a towel over lid to prevent steam burns. Hold lid down tightly and be careful when opening)

Add the remaining black beans, tomatoes, and the rest of the ingredients above.  Cover the pot, leaving the lid slightly ajar for steam to escape. Reduce the heat to low. Simmer for 30 minutes or until the vegetables are tender and adjust spices as needed.

EASY
Throw everything but tomatoes and corn in the crock pot, cook 8 hours on low. Take half the soup out, and either blend in blender, or use an immersion blender to smooth half. Add tomatoes and corn and increase to high setting and cook an additional 30 minutes.  Adjust spices as needed

CHEAP
Substitute 2 cups dried black beans for canned beans, 2 TBSP of tomato paste for the diced tomatoes, and a dried chili pepper (which ever is your preferred heat level, I do mild red chilies for the fam and add hot sauce to my bowl) for the jalapeno. As the beans are not as salty when you use dried, you may need to add a pinch of salt

Rinse the beans well and place in the bottom of your slow cooker. Add at least 4 cups of cold water and let sit overnight. Drain and rinse beans, and all all but the tomato and corn. Cook on high for 8-10 hours, and remove 2 cups of the bean mixture pouring as much broth as possible back into the soup. Make sure your rehydrated chili pepper is in the pot so it gets broken up. Puree remaining soup with an immersion blender and add back reserved beans, tomatoes, and corn. Cook another 30 minutes and adjust spices as needed.

Makes about 10 servings. This is great with oven baked tortilla chips!


WHY IS THIS GOOD FOR YOU?
* Beans are full of healthy fiber and protein.
* No added salt and to reduce even further you can use low sodium tomatoes
* Per Serving (canned beans) 102 calories, 1g fat, 7g protein, 24g carbs, 7g fiber, 489 mg sodium.

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1 comment:

Momvsfood said...

If you love this soup as much as I love this soup, you will want to make sure you have an immersion blender. Its much safer, and MUCH easier!