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Cuban Black Bean Soup in the Crock-Pot

pastryparrot1's picture
I make this soup in a crock-pot which is great because it basically cooks itself and dinner is ready when we are. I use re-hydrated black beans and simply add all the ingredients in at once – except for the garnish of course. This soup is not only delicious it is nutritious with all the protein, fiber and vitamins from the beans and vegetables. You will need to soak the beans over-night so plan ahead for this. Slow cookers work at low temperatures that create moist heat cooking. Therefore, it is really important that you do not uncover the pot until your food is done and ready. Finally, this is a large batch of soup so you will probably have left overs. Pack some thermoses with and send the soup to school of take it to work.
Ingredients
  Black beans 16 Ounce, soaked overnight
  Yellow onion 1 Medium, chopped
  Tomatoes 5 , peeled, chopped (4 for the soup and 1 for garnish)
  Carrot 2 Medium, peeled, diced
  Chili pepper 1 Medium, seeded, chopped
  Celery stalks 2 Medium, chopped finely (with leaves)
  Garlic 4 Clove (20 gm), minced
  Salt 2 Teaspoon (to taste)
  Black pepper 2 Teaspoon (to taste)
  Cumin 1 Tablespoon
  Dried oregano 1 Tablespoon
  Boiling water 6 Cup (96 tbs)
  Scallion greens 2 , chopped (for garnish)
  Fresh cheese 1 Tablespoon (for garnish (omit if vegan))
Directions

GETTING READY
1. Prepare all the ingredients according to the list.

MAKING
2. In a slow cooker place all the ingredients. Mix well and cover. Cook on high for 5 hours.
3. Uncover the pot and using an immersion blender, blend until 3/4 of the soup is creamed.
4. Return the creamed soup to the pot with the remaining soup. Mix well. Taste for salt and re-season if necessary.

SERVING
5. Ladle into serving bowls and garnish with chopped tomatoes, crumbled white cheese and chopped scallions.

TIPS
If you do not have one, let the soup cool for a little while and blend 3/4 of it, in batches, in a stand-up blender.

Recipe Summary

Difficulty Level: 
Easy
Channel: 
VeganLife
Preparation Time: 
15 Minutes
Servings: 
6

Rate It

Your rating: None
3.875
Average: 3.9 (2 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 329 Calories from Fat 23

% Daily Value*

Total Fat 3 g4.3%

Saturated Fat 0.75 g3.8%

Trans Fat 0 g

Cholesterol 1.3 mg0.4%

Sodium 717.5 mg29.9%

Total Carbohydrates 61 g20.2%

Dietary Fiber 15.8 g63.3%

Sugars 6 g

Protein 19 g38.8%

Vitamin A 92.4% Vitamin C 44.1%

Calcium 21.6% Iron 42.1%

*Based on a 2000 Calorie diet

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