Mexican Style Black Bean Soup (Sopa de frijoles)
Digestible Dietitian Bites
By Denice Hynd RD, MPH
Recipe and Image by Brianda Younggren, MPH 12/2022
Greetings & Salutations!
Turkey day has come and gone but the chilly weather remains! During these hectic times we may be short on energy, short on time, and yet we're desperate for a slow cooked meal. Never fear - we're here with another nutrient dense idea for your next meal! Introducing: the humble black bean! Rich in iron and fiber, and an excellent source of plant protein. Despite the economic hardships, the bean industry hasn't seen significant increases in their price point - yahooo!
Personally, we appreciate being able to "set-it-and-forget" during holiday festivities. Between welcoming and entertaining guests, to running all over the city, we are exhausted come dinner time. With this recipe you'll be able to upcycle your leftovers into a variety of meals without costing you more than $5 for the entire pot! This recipe will make at least 10 cups of beans. If that sounds like too much for you and your household, consider freezing half of it.
Note, the beans will be cooked in water or broth, as a result will have a thin liquid consistency. For our friends who require thickened liquids simply take an immersion blender to the slow cooker and puree to your level of preference and safety. If you don't have an immersion blender, you're welcome to completely strain the broth which will leave you with the whole beans minus any liquid. To make a thicker mashed potato consistency, add the whole cooked beans to a upright blender and "puree" this will result in a "refried" bean texture without the added oil or lard. Smear the black bean puree into tortillas, tostadas, or even on pita bread, so filling yet light!
A serving size of cooked beans from dry or from canned is ½ cup. If you purchase canned beans, we encourage you to strain and rinse your beans. This will ensure you're minimizing any unnecessary sodium from your diet.
Why we love this recipe: uses minimal handling of groceries and ingredients. It doesn't require fine motor skills or any kitchen skill for that matter. It literally cooks while you sleep and is so effortless that it is considered a "dump" recipe. Grab your slow-cooker and let's go!
Mexican Style Black Bean Soup
(Sopa de frijoles)
Recipe and Image by: Brianda Younggren, MPH 12/2022
Ingredients:
2 pounds dry black beans, rinsed
5 tablespoons Knorr tomato/chicken bouillon powder
slow cooker filled with water
Steps:
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In a 6-quart slow cooker add 2 pounds rinsed dry black beans
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add 5 tablespoons of Knorr tomato/chicken bouillon powder
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fill with water and stir
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set on low before bed
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cook on low for approximately 7 to 9 hours, beans will be done when they are tender and soft
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serve with a wedge of lime to increase iron absorption, top with fresh cilantro and onions as you wish
Note: you can most definitely add onions, garlic, peppers, corn, even diced potatoes to your slow cooker. Serve with rice, corn bread, quesadillas, grilled cheese, etc. But it really is delicious as is! If you want to make this pot during the day, start after breakfast, run your errands and it'll be ready for dinner time.
