Slow Cooker Spicy Black Bean Soup

by Meri on February 13, 2013

When my kids started part time preschool last January everyone warned me we’d be sick all the time. Holy cow! No kidding. We’ve been sick with a cold or a flu bug since mid-December. We ended this last one with an ear infection (our first one…ouch!)  for Birdie and hoping this will be the end of it for the season. Needless to say, I’ve been quite grateful for soup these days. I find soup to be the simplest way to make a healthy meal especially when everyone is feeling a little under the weather. It’s just so easy to throw everything into a pot and let it simmer. No fuss cooking.

I love having a big pot made up so you have a quick go-to food in the refrigerator. Even if your sick kids aren’t up for eating, it’s so nice to have something healthy for mom and dad amidst all the nose cleaning and fever checking.

Bean or lentil soups are always one of my favorites because they are a bit more hearty and always delicious. You can make bean soups in many different ways but one of my favorites is from the Glycemic Index Cookbook for Dummies. Black bean soup with a little spicy kick using chipotle peppers. As always if you’re serving anything spicy to kids you can simply adjust the hot spices to make them more kid friendly. The other great aspect of this recipe is you use a slow cooker meaning toss all ingredients in the pot while the kids are napping and you’re good to go!

Slow Cooker Spicy Black Bean Soup

Preparation time: 10 minutes     Cooking time: 3–4 hours     Yield: 6 servings

1 medium onion, chopped

1 carrot, chopped

2 cloves garlic, minced

2 teaspoons ground cumin

1/2 teaspoon chili powder

1/4 teaspoon black pepper

1 teaspoon finely chopped chipotle pepper, canned in adobo sauce

Two 15-ounce cans black beans, undrained

One 15-ounce can diced tomatoes with juice

2 cups chicken broth

Juice of 1 lime

2 tablespoons chopped fresh cilantro

6 ounces tortilla chips (optional)

Directions

1.  In a 5-quart slow cooker, stir together the onion, carrot, garlic, cumin, chili powder, black pepper, chipotle pepper, beans, tomatoes, and chicken broth. Cook on high for 3 to 4 hours.

2.  Before serving, add the lime juice and cilantro to the soup, and mix well. Ladle the soup into bowls, and serve with 1 ounce of tortilla chips (about 10 chips) per serving (if desired).

Per serving: Calories 168 (From Fat 24); Glycemic Load 6 (Low); Fat 3g (Saturated 0g); Cholesterol 2mg; Sodium 950mg; Carbohydrate 26g (Dietary Fiber 9g); Protein 9g.

Recipe from Glycemic Index Cookbook for Dummies, Wiley and Sons, Nov 2011

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