Slow Cooker Black Bean Soup

• 分量: 8 servings
• 調理時間: 10 minutes
• 総時間: 7 hours 10 minutes

材料

6 cups black beans (drained and rinsed if using canned—or about 3 14.5 ounce cans)

2 cups peeled and diced sweet potato (or butternut squash)

1 cup onion (diced; about 1 medium)

1 quart vegetable stock (or chicken stock)

14 ½ ounce can diced or crushed tomatoes

2 tablespoons ground cumin

1 tablespoon chili powder

1 teaspoon salt

1/2 teaspoon garlic powder

1-2 cups fully cooked rice (brown or white)

Shredded cheese, sour cream, avocado, optional

手順

Add the beans, sweet potato, onion, tomatoes, stock, cumin, salt, and chili powder to the slow cooker. Cover and cook on LOW for 7-8 hours or HIGH for 4-5 hours.

Puree soup with an immersion blender or a regular blender, working carefully in batches.

Stir in the the rice, using 1-2 cups depending on how thick you'd like the soup.

Let sit, covered, for at least 5 minutes before serving to ensure the rice is warm.

Season to taste with additional salt if needed. Serve with shredded cheese, sour cream, and/or avocado, as desired.

栄養

• カロリー: 323 kcal
• 脂肪総量: 2 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 2 g
• ナトリウム: 872 mg
• 炭水化物総量: 64 g
• 食物繊維: 14 g
• 糖質総量: 6 g
• タンパク質: 15 g