Crock Pot Black Bean & Rice Soup

[BeckyM]

I apologize to anyone who was waiting for this recipe. I mentioned it in several posts a couple days ago, and I forgot to bring the recipe in yesterday. I came to work EARLY today to type it in, had it all typed (along with another recipe), went to submit it and accidentally hit the "Clear All Fields" key! Why do they put that key so close to the "Submit" key? http://www.cookinglight.com/bbs/mad.gif

Anyway, I had to leave for a meeting and didn't have time to re-type the recipe right away. I think Carolyn was needing it for today, so I hope I'm in time! I have a couple more low-fat vegetarian Crock Pot recipes that I'll try to get typed in this afternoon.


BLACK BEAN & RICE SOUP

1 medium onion, chopped
3 carrots, thinly sliced
2 stalks celery, thinly sliced
4 cloves garlic, minced
1/2 tsp. ground cumin
1-1/2 tsp. dried basil
1/2 tsp. chili powder
1/2 tsp. dried oregano
1/2 tsp. Tabasco sauce
2 16oz. cans black beans, drained & rinsed
1 14-1/2oz. can crushed tomatoes
2 14-1/2oz. cans chicken broth (low sodium)
1-1/2 cups cooked rice

Combine all ingredients except rice in Crock Pot. Cover; cook on Low 8 to 10 hours (High: 3 to 4 hours). Add cooked rice before serving. Makes 6 to 8 servings.

Per Serving: 181 Calories; 8g Protein; 2g Fat; 34g Carbohydrates; 0mg Cholesterol; 664mg Sodium.

[BeckyM]

Here are some more Low-Fat, Vegetarian Crock Pot Recipes. I just realized most of them call for chicken broth, which I guess isn't exactly vegetarian, but I'm sure vegetable broth can be easily substituted.

MIXED BEAN SOUP WITH CORNMEAL DUMPLINGS

1 15-1/2oz. can black beans, rinsed & drained
1 15-1/2oz. can red kidney beans, rinsed & drained
1 15-1/2oz. can garbanzo beans, rinsed & drained
1 14-1/2oz. can crushed tomatoes
1 medium onion, chopped
1 16oz. pkg. frozen mixed vegetables
4 cloves garlic, minced
1 14-1/2oz. can chicken broth (low sodium)
1/4 tsp. salt
1 tsp. chili powder
1 tsp. black pepper
1 Tbsp. dried parsley

Combine ingredients in Crock Pot. Cover; cook on Low 8 to 10 hours (High: 4 to 5 hours). At end of cooking turn Crock Pot to High and prepare dumplings (see below).

CORNMEAL DUMPLINGS

1/2 cup all-purpose flour
1/3 cup yellow cornmeal
1 tsp. baking powder
1 Tbsp. sugar
1 egg, beaten
2 Tbsp. skim milk
2 tsp. oil

In a medium bowl, stir together flour, cornmeal, baking powder, and sugar. In a small bowl, combine egg, milk, and oil. Stir into dry ingredients, mixing until just combined. Drop mixture by rounded teaspoonfuls onto soup. Cover; cook 30 minutes more without lifting lid until end of cooking. Makes 6 to 8 servings.

Per Serving: 279 Calories; 14g Protein; 5g Fat; 47g Carbohydrates; 30mg Cholesterol; 694mg Sodium


GARBANZOS & COUSCOUS

1 small onion, chopped
3 carrots, chopped
1 14-1/2oz. can diced tomatoes
1 15oz. can garbanzo beans, drained
1 cup reduced-sodium chicken broth
3 cloves garlic, minced
1/4 tsp. ground nutmeg
1/4 tsp. ground cinnamon
1 tsp. ground cumin
1/2 tsp. tumeric
1/4 tsp. cayenne pepper
1-1/2 cups cooked couscous

Combine all ingredients except couscous in Crock Pot. Mix thoroughly. Cover; cook on Low 8 to 10 hours (High: 3 to 4 hours). Add cooked couscous during last 15 minutes of cooking. Makes 6 to 8 servings.

Per Serving: 123 Calories; 5g Protein; 1g Fat; 23g Carbohydrates; 0mg Cholesterol; 268mg Sodium

[BeckyM]

One more recipe that looks good:

MINESTRONE

1 medium onion, chopped
2 medium carrots, thinly sliced
2 stalks celery, cut into 1/2-inch pieces
1 red bell pepper, seeded, cut into 1/2-inch pieces
1 medium zucchini, scrubbed, sliced into 1/2-inch rounds
2 cloves garlic, minced
2 14-1/2oz. cans low-sodium beef broth
1 28oz. can crushed tomatoes
2 15-1/2oz. cans kidney beans, drained
2 tsp. dried marjoram
1/4 tsp. coarsely ground black pepper
1-1/2 cups cooked rice

Add all ingredients except rice to Crock Pot. Cover; cook on Low 8 to 10 hours (High: 4 to 5 hours). Add cooked rice and stir to combine. Makes 6 to 8 servings.

Per Serving: 202 Calories; 10g Protein; 1g Fat; 38g Carbohydrates; 0mg Cholesterol; 364mg Sodium