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
- 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汤匙新鲜石灰汁
- 1 teaspoon salt
- 6 teaspoons light sour cream
- 1 small avocado, diced
- 6 fresh cilantro sprigs for garnish (optional)
Directions
Place beans in a large bowl or stock pot, adding water to cover by 2 inches. Soak for 12 hours; drain and discard water.
TIME-SAVING TIP:没有12个小时？快速浸泡的豆类，将豆类放入储物罐中，盖上水。煮沸高温;轻快地减少热量，煮沸5分钟。从热量中取出;覆盖并让浸泡1小时。排水和丢弃水。
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.
对于光滑，厚的纹理，在慢炖锅中混合混合物，浸入式混合器30秒直至所需的稠度。或者，将批次转移到搅拌机。盖上盖子和盖子用厨房毛巾盖上盖子（热蒸汽会导致盖子弹出，如果没有发泄）;融合到平滑。
Top each serving with 1 teaspoon sour cream, 2 tablespoons chopped avocado and a sprig of cilantro.
Nutrition Information
Serves: 6|Serving Size: 1 1/3 cups + 1 teaspoon sour cream + 2 tablespoons diced avocados
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%
