My dear friend Julie passed this recipe on to me a few years ago. I love a good hearty meat free meal. This one also has hardly any dairy in it. But you won't miss it! It's filling. Remember, don't lift the lid to stir or peek when the slow cooker is on! Every time you open the lid you have to add 20 minutes to your cooking time.
Slow Cooker Mixed Bean Soup with Cornmeal Dumplings
Ingredients for soup
1 15 ounce can black beans, rinsed and drained
1 15 ounce can red kidney beans, rinsed and drained
1 15 ounce can garbonzo beans, rinsed and drained
1 14 oz can crushed tomatoes
1 medium onion, chopped
1 16 ounce package mixed frozen vegetables
4 cloves garlic, minced
1 14 oz can reduced sodium chicken/vegetable broth
1/4 teaspoon salt
1 teaspoon chili powder
1 teaspoon black pepper
1 tablespoon dried parsley
Combine all ingredients in slow cooker. Cook on low 8-10 hours, or high 4-5 hours. At the end of cooking time turn the slow cooker on high while you are making dumplings.
ingredients for dumplings
1/2 cup all purpose flour
1/3 cup cornmeal
1 teaspoon baking powder
1 tablespoon sugar
1 egg, beaten
2 tablespoons skim milk
2 teaspoons oil
Stir flour, cornmeal, baking powder and sugar in a medium bowl. In a small bowl combine egg, milk, and oil. Stir wet ingredients into the dry ingredients, mixing until just combined. Drop by teaspoonfuls onto soup. Cover, and cook 30 minutes more without lifting the lid.
Makes 6-8 servings.
Per serving: 279 calories, 14g protein, 5 g fat, 47g carbs, 30 mg chol., 694 mg. sodium
1 comment:
This sounds delicious! My family loves beans and this is the time of year to make soups and stews.
PS Say "HI" to the family
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