Slow-Cooker Black Bean Soup

• 分量: 6 servings
• 調理時間: 15 minutes
• 総時間: 4 hours 15 minutes

材料

1 pound dry black beans (rinsed and soaked overnight)

1 medium yellow onion (diced)

3 cloves garlic (minced)

1 large carrot (peeled and diced)

2 stalks celery (diced)

1 red bell pepper (seeded and diced)

1 jalapeño pepper (seeded and minced (optional)

2 teaspoons chili powder

1 1/2 teaspoons ground cumin

1 teaspoon dried oregano

3/4 teaspoon smoked paprika

1/4 teaspoon cayenne pepper (optional)

4 cups vegetable broth (plus more if needed)

Salt and black pepper to taste

Fresh cilantro (chopped)

Sour cream (for garnish (optional)

Cotija cheese (for garnish (optional)

手順

Drain and rinse beans before using.

In a slow cooker, combine the soaked beans, onions, garlic, carrots, celery, red pepper, jalapeño, chili powder, cumin, oregano, smoked paprika, and cayenne pepper.

Pour in the vegetable broth. Stir well to combine all ingredients.

Cover the slow cooker and cook on high for 4-5 hours, or until the beans are tender.

Use an immersion blender to purée part of the soup until desired consistency is reached. Alternatively, transfer some soup to a blender, purée, and return to the slow cooker.

Season the soup with salt and black pepper to taste. Serve hot. Garnish with fresh cilantro and sour cream or cotija cheese if using.

栄養

• カロリー: 133 kcal
• 脂肪総量: 1 g
• 飽和脂肪: 0.2 g
• 不飽和脂肪: 0.4 g
• ナトリウム: 649 mg
• 炭水化物総量: 25 g
• 食物繊維: 8 g
• 糖質総量: 4 g
• タンパク質: 8 g