Epicure Recipes

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Easy Black Bean Soup

LunchLow-sodiumSugar ConsciousOne DishDinnerLunchVegetarianGluten-freeSide DishesDairy-freeDinnerSlow Cookers & RoastsProgrammable Pressure CookerInstant Pot™

1 hr (programmable pressure cooker)

8 servings

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Turn up the heat on soup! We love this spicy flavour (use only 1 tbsp for kiddos) and all the benefits black beans bring to the table. Nutritional powerhouses, black beans are bursting with plant-based protein, they support digestive health, and they promote cardiovascular and bone health. And yes, they taste great, too!

Ingredients

  • 4 cans (19 oz/540 ml each) unsalted black beans
  • 2 bell peppers
  • 1 yellow onion
  • 1 can (28 oz/796 ml) no salt added diced tomatoes
  • 4 cups water
  • 1–2 tbsp Carne Asada Marinade Mix or Fajita Seasoning
  • Sea Salt, to taste
  • 4 cups tortilla chips

Preparation

  • Drain and rinse black beans; add to an 8-quart programmable pressure cooker.
  • Dice peppers and onion. Add peppers, onion, diced tomatoes, water, and marinade mix 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.
  • Divide into bowls and crush chips over soup. Serve with additional toppings, if desired.
  • 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.
  • Divide into bowls and crush chips over soup. Serve with additional toppings, if desired.

Epicure Products Used

Nutritional Information

Per serving(about 2 cups): Calories 350, Fat 6 g (Saturated 0.5 g, 0 0 g), Cholesterol 0 mg, Sodium 170 mg, Carbohydrate 56 g (Fiber 16 g, Sugars 4 g), Protein 17 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.

Perfectly Balance Your Plate

Serve with 1⁄4 avocado, sliced, and 1 cup veggies.