Tuesday, September 30, 2008

Black Bean Soup

I love black beans! So when I recently came across this black bean soup recipe, I was so excited to try it out! It more than met my expectations! It's not a "pretty" soup because the black beans color it all murky, but it is super tasty and packed full of good things like tons of fiber, protein, even vitamins A & C, calcium, iron and its has less than one gram of fat and only 193 calories per serving!!! Now I'm sure you want to try it! Don't let the long list of ingredients scare you--they all get dumped into the crock pot and left alone. You'll love this! (The kids will love it too!)Black Bean Soup
Ingredients:
1 pound dry black beans
18 cups water (divided)
2 carrots, peeled and chopped (1 cup)
1 cup celery, chopped
1 medium onion, chopped (1/2 cup)
1 (14.5 oz) can Italian style diced tomatoes
1 (14.5 oz) can stewed tomatoes
2 Knorr Chicken Bouillon Cubes (or 4 small cubes)
2 T. sugar
2 T. vinegar
1 T. ready-to-eat minced garlic
1 tsp. dried oregano
1 1/2 tsp. chili powder
1 tsp. black pepper
1 c. uncooked brown rice

1. Wash and sort beans. Put in a large bowl with 12 cups of water. Cover and soak 8-12 hours in the refrigerator.
2. Thoroughly drain the soaked beans. Place beans and 6 cups fresh water in slow cooker.
3. Add the carrots, celery, onion, tomatoes, bouillon, sugar, vinegar, garlic, oregano, chili powder, and pepper. Cover and cook on high for 8 hours.
4. If using long grain brown rice, stir it into the bean mixture about one hour before soup should be done. If using instant brown rice, stir it into the soup about 20 minutes before soup should be done.
*This soup can be frozen and saved for later.
*For Black Bean Burritos take 4 cups of Black Bean Soup and fill 8 tortillas with 1/2 c. of soup. Top with 1/4 shredded cheddar cheese and wrap up tortilla. These can be frozen for later. To use right away, wrap each burrito in foil and bake at 350 for 10 minutes. Remove foil and bake 5 more minutes. These can also be microwaved for 2 to 3 minutes until heated through.

0 comments: