Saturday, September 29, 2012

Black Bean Salsa Soup ( Slow Cooker)



In my house soup recipes just happen. The recipe for this (vegan gluten free) black bean soup is usually made from a combination of whatever I have on hand, my mood, or the season. Since butternut squash is in season , it was my orange vegetable of choice; other times I may use carrots or yams.

I find my crock pot is ideal for making soup. I just throw everything into the crock in the morning, go about my day, and come home to a health giving pot of soup. It really is that easy and there is something nourishing available when you otherwise might start to snack while making dinner. Black Beans and orange vegetables are perfect soup for the crock; the flavors blend beautifully.

You can freeze this soup, too. So, eat some freeze some. I love it when I find a meal in the freezer.

When I thought about this soup, I thought in advance. I soaked a bag of black beans before I went to bed and rinsed them in the morning. ( no big deal right?)  After rinsing, I then added the soaked and rinsed beans to the crock with 1/2 a butternut squash ( cubed) , some peeled and slice yams, chopped tomatoes, fresh garlic, sliced onion, and all kinds of herbs ( parsley, cilantro, basil)  and lots of celery. I think the celery is what really makes it. Keep reading to find out why I call it a black bean salsa soup.

I let it cook all day ( 4 hours on high, 4 hours on low) or just do 6 hours on high.. 9 hours on low until the beans and veggies are soft.

Crock Pot before Cooking contains uncooked ( but soaked) black beans, butternut squash
yams, celery, fresh garlic, onion, parsley, cilantro, cumin, and Trader Joes' saltless seasoning
" 21 Salute" ( cover veggies with a little  more water or broth than this)

I know that it looks like a lot of butternut squash, but I promise you the soup is not sweet! The squash is covering everything else.

Soup is perfect in the fall. You can eat the soup with some brown rice and a salad and call it a day! Butternut squash is plentiful at farms in our area right now, so I like to find lots of ways to use this health giving vegetable that is full of antioxidants and vitamins.

This soup is delicious but very mild. If you want a little kick add 2 T of chipotle spice while cooking or add a Tablespoon of fire roasted salsa (mild) that I get at Trader Joe's (-which has no salt and is fabulous; see below )- to your bowl upon eating.. I always add the salsa and thus I call my soup.Black Bean Salsa Soup..

Finished Soup; good but mild before addition of salsa

I use a Tablespoon or so of  Trader Joe's Fire Roasted Salt Free Salsa ( mild) from the little bowl
 to add to my soup bowl for a  little kick
I have a thing for black beans; I think I could eat them everyday. They are filling, tasty, and nourishing. Read about the health benefits and versatility of black beans

Ingredients 

1 bag dry black beans , soaked overnight and drained
2 cups cubed butternut squash ( peeled)
1 medium yam, peeled and cubed
4 stalks celery, sliced  ( I like organic)
2 large tomatoes, blanched and skin removed and chopped ( or canned chopped tomatoes)
1 medium onion , chopped
4 cloves garlic sliced thick ( or more to taste)
1/2 cup parsley, chopped ( organic)
1/4 cup fresh cilantro , chopped ( organic)
1/2 cup fresh basil , chopped (optional)
1 Tablespoon cumin
2 Tablespoons Trader Joe's salt free seasoning called " 21 Salute"

Throw everything into your crock pot . Cover the contents with water ( about 10-14 cups) or broth or a combination of both. Turn the crock pot onto high and cook for 4 hours. Turn down to low and allow to cook an additional 4 hours. If you are not home, just put on low for 9 hours or put on high for 6 hours.

CROCK POT FALAFEL- crazy idea but it works

Tip of the Day:
Do you know how many nutrients your little ones ate today?
If they are eating (GF) crackers, bread, pasta- probably not enough vitamins and antioxidants..
Try making a muffin tin filled with a variety of fresh fruit, cut up veggies, and healthy dips!
Let them pick from the colorful fresh food tray. Found this idea and photo on  a blog called Bfit  Bfree

                                                                  Photo from Bfit  Bfree
Will be shared on the following blog carnivals




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18 comments:

  1. That sounds delicious. I am always looking for yummy soup recipes that would be a hit with my family, and this one looks perfect! Thanks so much, Judee!

    Visiting from OTMM :)

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  2. I have a thing for black beans too. Thank you for sharing with See Ya In the Gumbo this week. I love that you started your post with an empty bowl. Cute!

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    1. I love seeing ya in the Gumbo each week. I think the empty bowl says it all.

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  3. Yum! I would love it if you visited my new Gluten-Free Monday party at OneCreativeMommy.com and linked up this and any other idea you would like to share. I hope to see you there.

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  4. I plan to make lots of soup, on weekdays, this winter and I want this to be one of them. It is just the hearty type for the cold weather.

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    Replies
    1. It's actually great in any kind of weather! but I agree, the cold weather really is great for soup

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  5. I always love finding new slow cooker recipes. This recipe so frugal and sounds delicious!

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    1. This soup comes out great in the slow cooker. All the flavors mingle great

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  6. Hi Judee,
    I can't wait to try your Black Bean Salsa Soup, it looks delicious. Enjoy your weekend and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

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  7. What wonderful comfort food - I love the warming spices in this delicious soup. It must smell lovely when it is cooking!

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    Replies
    1. Mostly I used garlic and cumin. Real food does smell great when cooking

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  8. spicy comfort food! thank you for sharing at the Thursday Favorite Things hop. Sorry I'm a bit slow getting here xo

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  9. We soak and cook beans almost every other day! This will be a Gottatry for sure. Thanks for sharing.

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  10. Looks good! I love bean soups.

    Thanks for linking to Healthy 2day Wednesday. Hope to see you back this week!

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  11. yum!! that looks delicious! I make soup every thursday, with the leftovers from Mon tues and wed...but never in a crock pot....I will try this, thanks!!
    i am your newest follower..pls follow back if you can.

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  12. Soup in the crock pot it the best and what a time saver too. Hope you like it!

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