Slow cook · serves 6
Light Dark

Black bean soup

A Mediterranean-leaning pot of beans that mostly cooks itself. Sauté for five minutes, then leave it alone for four hours.

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15 minhands-on
4+ hrsslow cook, low
297 calper serving
17 gprotein per serving
Sauté
5 min
Slow cook, low
4+ hrs, unattended
Rest
5 min
Where your time actually goes
No soaking — beans go in dry Walk away for 4+ hours

Ingredients

  • Dried black beans16 oz
  • Spanish onion, diced462 g
  • Garlic cloves, minced5
  • Chipotle pepper in adobo, minced1
  • Ground cumin2 tsp
  • Dried oregano1 tsp
  • Bay leaves2
  • Baking soda¼ tsp
  • Water or low-sodium broth6 cups
  • Salt, to taste1½ tsp
  • Olive oil1 tbsp
Per serving, 1 of 6
297calories
17 gprotein
56 gcarbs
1.3 gfat
14 gfiber
<1 gsat. fat

Brand of dried beans shifts this a bit — expect 280–320 calories in practice. High fiber, high plant protein, very low fat.

Method

1
Sauté the aromatics
Rinse the dried beans and pick out any debris. Set the Foodi to Sauté on medium. Add the olive oil, then the onion, and cook 4–5 minutes until soft. Add the garlic and cook 30 seconds more, until fragrant.
5 min
2
Add everything else
Add the beans (no soaking needed), chipotle, cumin, oregano, bay leaves, and baking soda. Pour in the water or broth and stir to combine.
3
Slow cook on low
Switch to Slow Cook mode, set to LOW, and set the timer for 4 hours. Lock the lid and let it run undisturbed. Unsoaked beans take a bit longer than soaked ones, so check at the 4-hour mark and continue in 30–60 minute increments if they're not yet tender.
4 hrs+
4
Check the beans
Beans should mash easily against the side of the pot with a spoon. If they need more time, continue in 20–30 minute increments.
5
Season and serve
Remove the bay leaves and stir in salt to taste. For a creamier texture, mash some beans against the pot or pulse briefly with an immersion blender. Serve hot.