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.
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!
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!
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
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![/print_this]
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!