United States
FrancaisEasy Black Bean Soup
An easy, filling, and satisfying fibre-filled soup made with pantry staples.
Perfectly Balance Your Plate
Serve with 1⁄4 sliced avocado, 1⁄2 cup tortilla chips (try crushing them over your soup!), and 1⁄2 cup sliced veggies.
Ingredients
4 cans (19 oz/540 ml each) low-sodium black beans
2 bell peppers
1 yellow onion
1 can (28 oz/796 ml) no salt added diced tomatoes
4 cups water
1 pkg Pulled Chicken Seasoning
Sea Salt (Grinder), to taste
Toppings (optional): diced red onion, 2% plain Greek yogurt, sliced avocado, hot sauce
Preparation
PROGRAMMABLE PRESSURE COOKER
- Drain and rinse black beans; add to an 8-quart programmable pressure cooker.
- Dice peppers and onion. Add peppers, onion, diced tomatoes, water, and seasoning to pot. Stir to combine.
- Secure lid. Place steam release valve in SEALING position. Press MANUAL button, select HIGH, and set the time to 10 min. This will take some time to get up to temperature before the timer starts to count down.
- When the cook time has finished, naturally release pressure for 10 min.
- Using a long-handled spoon, push the steam release valve to VENTING position. Release pressure completely before opening lid.
- Using an immersion blender, purée most of the soup, leaving some chunky bits. Taste and season with salt as desired.
- Serve with additional toppings, if desired.
SLOW COOKER
- Drain and rinse black beans; add to a 6-quart slow cooker.
- Dice peppers and onion. Add peppers, onion, diced tomatoes, water, and seasoning to slow cooker. Stir to combine.
- Cover; cook on high 4–5 hours. The liquid should be bubbling and the onions soft.
- Using an immersion blender, purée most of the soup, leaving some chunky bits. Taste and season with salt as desired.
- Serve with additional toppings, if desired.
Nutritional Information
Per serving (about 2 cups): Calories 300, Fat 1 g (Saturated 0.3 g, Trans 0 g), Cholesterol 0 mg, Sodium 410 mg, Carbohydrate 55 g (Fibre 21 g, Sugars 6 g), Protein 18 g.
Tips
This recipe is loaded with fibre, so if you’re enjoying this as an entrée, make sure to drink lots of water during the day.
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Sea Salt (Grinder)