Slow Cooker Black Bean Soup

Oh, the simple joy of cozying up next to a bowl of hearty black bean soup! Ours is slow cooked and bold with onion, peppers, garlic, chile and a dash of cumin. Black beans are a protein-fiber powerhouse: they deliver folate, potassium and other B-vitamins to boot. Serve with creamy avocado for a delicious and nutritious meal.

Slow Cooker Black Bean Soup

Ingredients

Serves: 6 |  Serving Size: 1 1/3 cups + 1 teaspoon sour cream + 2 tablespoons diced avocados

• 1 pound (390g) dried black beans, sorted and rinsed
• 1 large onion, coarsely chopped
• 1 medium green bell pepper, coarsely chopped
• 3 garlic cloves, minced
• 4 cups (950ml) vegetable broth
• 1 tablespoon ground cumin
• 2 tablespoons chopped chipotle chiles in adobo sauce
• 3 tablespoons chopped fresh cilantro
• 2 tablespoons fresh lime juice
• 1 teaspoon salt
• 6 teaspoons light sour cream
• 1 small avocado, diced
• 6 fresh cilantro sprigs for garnish (optional)

Directions

1. Place beans in a large bowl or stock pot, adding water to cover by 2 inches. Soak for 12 hours; drain and discard water.
2. TIME-SAVING TIP: Don’t have 12 hours? To quick-soak beans, place beans in a stock pot and cover with water. Bring to a boil over high heat; reduce heat and simmer briskly for 5 minutes. Remove from heat; cover and let soak 1 hour. Drain and discard water.
3. Combine beans, onion, bell pepper and garlic in 4-quart slow cooker. Stir in broth and cumin. Cover and cook on low for 10 hours until beans are tender. Stir in chipotle, cilantro, lime juice and salt.
4. For a smooth, thick texture, blend mixture in slow cooker with an immersion blender for 30 seconds until desired consistency. Or, transfer in batches to a blender. Remove stopper in lid and cover with a kitchen towel (hot steam will cause the lid to pop off if not vented); blend until smooth.
5. Top each serving with 1 teaspoon sour cream, 2 tablespoons chopped avocado and a sprig of cilantro.

Nutrition Information

Per serving: Calories: 183; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 652mg; Carbohydrate: 29g; Dietary Fiber: 8g; Sugar: 5g; Protein: 8g

Nutrition Bonus: Potassium: 457mg; Iron: 16%; Vitamin A: 47%; Vitamin C: 38%; Calcium: 5%