Low Sodium Slow-Cooker Black Bean Soup
We are definitely in the thick of soup season! There is nothing I love better on a chilly day than a steaming bowl of soup. It warms you through and through and is a great way to load up on nutrient rich vegetables to help bolster our systems with valuable vitamins, like my low sodium Chicken Noodle I also love soups that are heartier. In the Italian Cuisine, you have Minestrone. In the Latin Cuisine, Black Bean Soup fits that bill. Today we are making my low sodium slow-cooker Black Bean Soup.
Crockpots Are Lifesavers!
An essential cooking tool here in the Midwest is a slow-cooker or crockpot. As I have said before, I’m not sure you are allowed to live within our state’s borders without owning a crockpot. With our busy lives, a crockpot has often been the best way possible for us to get a hot dinner on the table. Our crockpot is so important, that half of the recipes in my low sodium cookbook are slow-cooker recipes.
Crockpots have also come a long way since the days where you just have a basic knob with two settings. Many are designed to be portable for tailgating or potluck dinners. They have liners and interchangeable cooking chambers to allow for ease of cleaning. Most crockpots also have timer capabilities where you can set cooking times and temperatures. You can also set them to switch off of cooking heat to just warming heat once the dish is done.
Low Sodium Swaps For Black Bean Soup
The problem with black beans, both in cans and in canned soups, is that they are heavily loaded with salt. You can opt to use dried beans, and can soak them overnight in your crockpot the day before you want to make the soup. Luckily, we have several no salt added options for black beans these days as manufacturers are slowly waking up to the needs of lower sodium in processed foods. The other place that brings salt to this soup is the stock. Again, it is great that we have companies like Swanson’s that have unsalted broths.
From The Cookbook
This recipe is in my new cookbook – The Easy Low Sodium Diet Plan & Cookbook. It is available on Amazon or in Barnes and Nobles Stores. You can also ask at your local book store for them to order it.
The Recipe For Low Sodium Slow-Cooker Black Bean Soup
Brightly seasoned with cilantro and lime, this Black Bean Soup is hearty and delicious.
- 1 tbsp Olive Oil extra virgin
- 1 medium Yellow Onion chopped
- 4 cloves Garlic minced
- 1 medium Yellow Bell Pepper chopped
- 1 medium Red Bell Pepper chopped
- 4 15 oz cans Black Beans no salt added, drained, and rinsed
- 4 cups Water
- 1 tsp Cumin ground
- 3/4 tsp Black Pepper freshly ground
- 4 cups Low Sodium Vegetable Broth
- 1/2 cup Cilantro chopped
- 2 Limes juice of
In a large skillet, saute the onions, yellow and red peppers for 4 to 5 minutes on medium high heat until the onions are translucent. Add the garlic and saute another minute or so until the garlic is fragrant. then remove from heat.
Add the beans and the onion, pepper, garlic, mixture to the crockpot. Add the water, broth, cumin, pepper, and lime juice and cook for 8 hours on low or 4 hours on high.
Once the soup is done, add the cilantro and serve.
To use dried beans, soak one pound of black beans in 6 cups of water for 8-12 hours or overnight. Discard the soaking liquid and use in place of canned beans. Soup will stay in refrigerator for 3 to 4 days or you can freeze it for 4 to 6 months.
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