VEG: Slow Cooker Black Bean Soup - 6 pts

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* Exported from MasterCook *

 

Slow Cooker Black Bean Soup - 6 pts

 

Recipe By :Fresh from the Vegetarian Slow Cooker by Robin Robertson

Serving Size : 5 Preparation Time :0:00

Categories : 4-6 quart Low Fat (less than 20%)

Slow Cooker Vegan

Vegetarian WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil

1 medium yellow onion -- chopped

1 medium carrot -- chopped

1/2 small green bell pepper -- seeded and minced

2 cloves garlic -- minced

3 cups black beans, cooked -- or 2 15.5-oz cans, drained and

rinsed

14 1/2 ounces diced tomatoes -- (1 can), left undrained

4 cups vegetable stock

2 bay leaves

1 teaspoon ground cumin

1 teaspoon dried thyme

1/4 teaspoon cayenne pepper

salt and freshly ground pepper to taste

2 teaspoons fresh lemon juice -- optional

 

Heat the oil in a large skillet over medium heat. Add the onion, carrot,

bell pepper, and garlic, cover, and cook until softened, about 5 minutes.

 

Transfer the cooked vegetables to a 4-6 quart slow cooker, add the beans,

tomatoes and their juice, stock, bay leave, cumin, thyme, and cayenne, and

season with salt and black pepper. Stir to combine. Cover and cook on Low

for 8 hours.

 

Remove and discard the bay leaf and taste to adjust the seasonings. Just

before serving, stir in the lemon juice, if using. To thicken, puree at

least 2 cups or up to one half of the soup solids with an immersion

blender used right in the cooker, or ladled into regular blender or food

processor and returned to the cooker. Serve hot.

 

Serves: 4 to 6.

 

Description:

" 6 pts "

S(Formatted by Chupa Babi in MC):

" 01.14.07 "

Copyright:

" 2004 "

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Per Serving (excluding unknown items): 330 Calories; 7g Fat (18.0%

calories from fat); 15g Protein; 54g Carbohydrate; 14g Dietary Fiber; 2mg

Cholesterol; 1316mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1

1/2 Vegetable; 0 Fruit; 1 1/2 Fat.

 

NOTES : Low for 8 hours.

 

4 to 6 quarts.

 

In addition to thickening the soup, pureeing some of the

solids, as you do in this soup, gives it added flavor and

a creamier texture.

 

 

 

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0