Wednesday, September 12, 2012

crock pot Tuesday: bean & potato soup

When school started I wanted to come up with a schedule for what we would have for dinner during the week. I made out the menus and got the stuff and stuck with it pretty much, for a week. I just don't want to eat the same thing every week, but I am trying to keep it similar. On Mondays I am usually going to have roasted vegetables and tofu with rice, or some variation. (Although last night I didn't do that.) On Tuesdays we won't get home until late because the girls take dance so I am committed to using the crock pot on those nights. This week I wanted to make Morrocan stew but realized I didn't have garbonzo beans (hopefully I will have everything for next week) so I went for a black bean and potato soup. A lot of recipes call for sautéing some of the ingredients before putting them into the crock pot. I'm not into that. Kind of defeats part of the purpose for me. Plus that eliminated the oil and it wasn't missed at all.
Like many of the recipes I post on here, the ingredients can be switched up. I like looking at food blogs to get ideas, not necessarily to follow all the flavor combinations.

Into the pot:
4 cups of low sodium broth or water
1 can black beans, rinsed and drained
1 cup finely chopped onion
1 cup finely chopped carrot
1 cup finely chopped celery
2 cups chopped broccoli
3 cups finely chopped potato
1 tsp salt
1 bay leaf
1/4 tsp corriander
1/2 tsp oregano
1 tsp cumin seeds, ground in a mortal and pestle (or cumin powder)
3 cloves garlic, minced or grated on a microplane
14.5 can roasted tomatoes, broken up (or diced)
1 tsp tomato paste
cooked on high for 6 hours
season with salt and pepper if needed
I garnished with a sprinkle of nutritional yeast and a dash of cayenne, serves 3-4.

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