I have noticed lately that barely any of the canned soups that I used to like can measure up with the taste of making home-made soups. The inspiration for this soup recipe came from a slow cooker cook book we got for Christmas last year.
The soup is easy to make and is filled not only with lots of flavor but also lots of healthy ingredients.
Ingredients (2-3 servings):
1 tablespoon olive oil
½ medium-sized yellow onion, chopped
1 medium-sized carrot, peeled and chopped
½ small green bell pepper, seeded and chopped
2 garlic cloves, minced (or pressed with garlic press)
1 (14-ounce) can organic black beans, drained and rinsed
1 (14.5-ounce) can organic diced tomatoes, left undrained
2 cups vegetable stock (2 cups water and 1 veggie bouillon cube), less if thicker consistency desired
1 bay leaf
1 teaspoon ground cumin
1 teaspoon dried thyme
Salt and freshly ground black pepper, to taste
1. 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.
2. Transfer the cooked vegetables to a 3.5-quart Crock pot, add the beans, tomatoes, and spices. Stir to combine. Cover and cook on low for 8 hours.
3. Remove and discard the bay leaf and taste to adjust the seasonings. To thicken, purée at least 2 cups or up to one half of the soup solids with an immersion blender right in the cooker, or ladle into a regular blender or food processor and return to the cooker. (Puréeing some of the solids gives the soup added flavor and a creamier texture.)
4. Serve hot. Optional: Sprinkle with shredded cheese (suggestion: Mexican cheese mix).
* Beans are a great meat alternative. They are high in proteins, while being low in fat and high in fiber.
Note: If you prefer a thicker soup, you may try to use less vegetable broth.
Reheats well the next day.
Adapted from: Fresh from the Vegetarian Slow Cooker by Robin Roberson