Crock Pot Vegan Black Bean Soup

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Last night was heavenly. Mr. Prevention and I purchased a new, rather large, LED TV for our bedroom. I snuggled into bed in my new Cubs onesie (um, no joke) at 9:30, watching Shipping Wars and flipped through a new cookbook my sister-in-law got for me — The Moosewood Restaurant Cooking for Health: More Than 200 New Vegetarian and Vegan Recipes for Delicious and Nutrient-Rich Dishes. I have a lot of sticky notes on pages and pages of recipes I want to try.

I am steadfast in my belief (knowledge!) that vegetarian meals are not only more wholesome in that they include more vegetables, but are also lower in cost than most meaty or fishy fare. I have no plans to omit meat or seafood from my diet…I just don’t think I could do it, but I love having go-to recipes that are chock-full of 100% good-for-me ingredients.

Enter: Crock Pot Vegan Black Bean Soup.

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My mom and I were just talking about flavors and how important it is to flavor foods properly. If you don’t enjoy a recipe, consider first the flavors that you like and/or don’t like before shelving the idea all together.

We all have preferences, and in case you hadn’t noticed, I love ingredients such as cumin and cilantro for their boldness and versatility. Both of these same ingredients were used in the Black Bean & Quinoa Veggie Burgers I posted just a few days ago. The best part about finding spices and herbs that you love is that they are essentially calorie-free and contain fiber, antioxidants, and phytochemicals that you can’t get from just any food. I can’t wait to start growing herbs in my AeroGarden. Hopefully it will work since winter has finally killed off my outdoor herbs!

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I’ve been wanting to make black bean soup for a really long time. I knew I wanted to use dried beans and the crock pot. From there, I consulted a few recipes and pulled from each what appealed to me most. The beauty is this soup is that you can add, or not add, whatever you wish. Similar to the Black Bean & Quinoa Veggie Burgers, I may add a chipotle in adobo sauce the next time I make this soup — I just love those peppers and all their packed-in heat and spice!

Cuddle up with a bowl of this and a big piece of crusty Italian bread…it may just be the best decision you make all winter long!

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Crock Pot Vegan Black Bean Soup adapted from Food.com and Noreen Cooks

1 lb dried black beans
1/2 red onion, diced
1 green bell peppers, diced
2 jalapenos, diced
2 tsp cumin
1 1/2 Tbsp chili powder
1/4 tsp thyme
1/2 tsp oregano
1 tsp salt
1/2 tsp black pepper
2 bay leaves
3 cups low-sodium vegetable broth
6 cloves garlic, minced
28 oz can no-salt added diced tomatoes
3 Tbsp red wine vinegar

Directions:

Soak the beans in 1-2 quarts of water overnight at room temperature.

Drain the beans and combine all ingredients in a large crock pot, stir well. Cover and cook on HIGH for 9-12 hours. Stir before serving hot.

Yield: ~10 cups (varies with cooking time)

Nutrition Information (per cup): 123 calories; 02. g. fat; 0 mg. cholesterol; 295 mg. sodium; 26.1 g. carbohydrate; 6.7 g. fiber; 7.2 g. protein

Result: As a lover of black bean soup I am thrilled to find a simple soup that is not only made in the crock pot, but that is also vegan and gluten-free. This soup really couldn’t be any easier to make. Be sure to leave 1-2 inches at the top of your crock as this soup does get hot and boils some. I love the long cook time that I can throw this in and not worry about throughout the day. I was skeptical about my crock on HIGH all day long, but it was perfect! Serve this with some cilantro and crusty bread. You’ll be hard pressed to find anything as delicious or healthy! Packed with fiber and protein with virtually no fat. This soup may be the perfect healthy, low-calorie winter meal!

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 TGIF! It’s hard being at work when so much of the hospital is still on holiday vacation!

P.S. Be sure to “Like” Prevention RD on Facebook for post updates there! Lots of good stuff coming with the new year…you don’t want to miss it!

Be well,

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Comments

  1. says

    I think I might make this soup this weekend. Looks really good. Do you think that if I halved the recipe, the cooking time would be much less?

  2. says

    I love Moosewood! I once made a trip all the way up to Ithaca largely just to visit the restaurant. I went in autumn, so naturally I fell in love with the surrounding woods and waterfalls of the little town, too. I’m not sure if Gypsy Soup is in the cookbook you were gifted, but I highly recommend it from them. Hands down one of my all time favorite veg. soups. If it’s not in the cookbook, I posted it on my blog several years back, but seriously, please excuse the dated pictures! They do not serve the recipe much justice.

    http://foodfitnessfreshair.com/2010/01/19/moosewood/

  3. says

    This soup would be perfect before snuggling and going to bed and 9:30 which I have been doing lately for past few days, I feel so oldddddd..but love the feeling. I am with you on not being able to give up on meat but i feel great any time I make, eat hearty healthy vegetarian recipe :)

  4. says

    Wow, love the nutritional stats on this one – and its pretty low in carbs for a bean soup – putting it on my list of things to make!

    I can’t believe I am not following your blog on Facebook – off to do it now. :D

    Happy Friday and Happy New Year Nicole!

  5. says

    YUM!
    I have been gravitating more to vegetarian recipes recently in the last few years as well. That cookbook sounds fabulous! I may have to pick it up!
    I know they say a TV in the bedroom is a no no, but it is the best feeling to lay in bed and watch TV.

  6. Anastasia says

    Not having dealt with dried beans before…..

    If you are cooking them on HIGH for 12 HOURS, why would they need soaking beforehand? Wouldn’t that accomplish the goal?

    • Nicole, RD says

      Hi! I’m just not sure, but I reviewed a bunch of other crock pot bean recipes this morning and that is very standard. Not much help, sorry!!

  7. says

    This looks like the perfect snowy weather meal! I don’t yet have a slow cooker (I know, shame on me!) Can I make this in a large dutch oven and just let it simmer? How long do you think and should I adjust the liquid?

    • Nicole, RD says

      Hey Dara! That’s a good question, hmm. I wouldn’t think the liquid would have to be adjusted too much – maybe a cup or so more, and simmer 6-8 hours on low, covered? That’s my best guess – if you get it to work well, please report back! :)

  8. says

    Thanks for this recipe! It’s in the crock pot right now! I have made pinto beans without soaking/pre-cooking with crock pot recipes so I’m trying it with the black beans. *fingers crossed*

    Thanks also for mentioning Moosewood! I have two of their cookbooks that I completely forgot about. Perfect timing for a reminder — my husband and I are eating a limited vegan diet for a while.

  9. Rich says

    Love Moosewood, spent 4 yrs in Ithaca. I don’t get it – why call for 1 tsp salt, then send people all over town to find no-salt dietetic tomatoes? I gotta figure there about a tsp of salt in a regular tomatoes…. ? Is this the way it is in Mooswood?

    • Nicole, RD says

      Hi Rich! No salt added canned goods are commonplace these days, it seems. The reason I choose them is so that I can add the salt I’d like. The whole “you can add it but not take it away” deal. I heard that trick on a Food Network show and it makes perfect sense…so that’s what I do!

  10. Ann says

    This is freaking amazing. It is so much more than the sum of its parts, the flavours are just … indescribable. Who would have thought something so simple would be so amazing? I could really eat this every day.

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