Vegetarian Black Bean Soup

Vegetarian Black Bean Soup

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From: Diabetic Living Magazine

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!)

Ingredients 6 servings

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Original recipe yields 6 servings
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Nutrition per serving may change if servings are adjusted.
  • 10 ounces dried black beans (1½ cups), rinsed
  • 8 cups water
  • 1 medium onion, chopped ( ½ cup)
  • 1 jalapeño pepper, seeded and chopped (see Tip)
  • 3 cloves garlic, minced
  • 6 cups no-salt-added vegetable broth
  • 2 tablespoons ground cumin
  • 1 tablespoon chili powder
  • ½ teaspoon salt
  • ½ cup chopped fresh cilantro or cilantro sprigs
  • Lime slices or wedges
  • Light sour cream (optional)

Preparation

  • Prep

  • Ready In

  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, jalapeno, garlic, broth, cumin, chili powder and salt.
  3. Cover and cook on Low for 9 to 10 hours or on High for 4½ 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.
  • Tips: 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.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 204 calories; 1 g fat(0 g sat); 10 g fiber; 37 g carbohydrates; 11 g protein; 223 mcg folate; 0 mg cholesterol; 4 g sugars; 858 IU vitamin A; 13 mg vitamin C; 128 mg calcium; 3 mg iron; 367 mg sodium; 937 mg potassium
  • Nutrition Bonus: Folate (56% daily value), Vitamin C (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ starch, ½ lean protein

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