Slow Cooker Black Bean, Quinoa & Chicken Soup

Slow Cooker Black Bean, Quinoa & Chicken Soup

Health Rating
Prep Cook Ready in Servings
20 min 4 h 4 h 20 min 8

Ingredients


3 pepper Ancho, poblano, pepper
1 can (15oz) Black beans, canned (rinsed, drained)
454 gm Chicken breast, boneless, skinless
6 cup Chicken broth (stock)
1 tbsp Chili powder
1/4 cup Cilantro (coriander) (chopped)
1 1/2 tsp Cumin
1 1/2 can(s) (16 oz) Diced tomatoes, canned
2 tsp Extra virgin olive oil
1 1/2 cup Frozen yellow corn kernels
3 clove(s) Garlic (minced)
1 medium pepper(s) Jalapeno pepper (seeded, diced)
1 tsp Oregano, dried
1 cup Quinoa, uncooked
1 medium pepper(s) Red bell pepper (diced)
1/2 tsp Salt and pepper (to taste)
2 tbsp Tomato paste, canned
1 cup Water
1 medium White onion (chopper)

Instructions


1. Place oven on broil. Line a cookie sheet with foil and place poblano peppers down. Broil on high for 5-10 minutes per side, or until skins are dark. Remove from oven, cool for two minutes, then transfer peppers to a plastic bag ziploc bag, seal shut and leave for 5 minutes.

  • This will steam the peppers and allow you to peel the skins.
  • Once peppers are finished steaming, remove skin by running them under cold water.
  • Cut the peppers open and remove the seeds by running them under water.
  • Chop the peppers and place in slow cooker.


2. Heat olive oil in a large skillet over medium-high heat. Generously season chicken with salt and pepper. Add chicken to pan once oil is hot; browning chicken on both sides, about 4-5 minutes on each side. Transfer chicken to the bowl of the slow cooker.

3. In the same skillet, add onion, garlic, jalapeno and red pepper; cook for 6-8 minutes or until onions are soft. Stir in chili powder, cumin and oregano.

 

4. Transfer to slow cooker then add in diced tomatoes, tomato paste, chicken broth, water, black beans, corn and quinoa; stir then cover and cook on high for 4 hours or on low for 6-7 hours.

5. Remove chicken from slow cooker and shred using two forks. Taste broth and add salt or additional seasonings, if necessary. Return chicken to slow cooker add cilantro and continue to cook for 20 minutes in the slow cooker.

6. Serve with tortilla chips, avocado and additional cilantro if desired.

Nutrition Facts

Per Portion

Calories 314
Calories from fat 45
Calories from saturated fat 7.0
Total Fat 4.9 g
Saturated Fat 0.8 g
Trans Fat 0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 1.7 g
Cholesterol 32 mg
Sodium 983 mg
Potassium 1085 mg
Total Carbohydrate 44 g
Dietary Fiber 10.0 g
Sugars 2.6 g
Protein 23.8 g

Dietary servings

Per Portion


Grain 1.1
Meat 0.6
Meat Alternative 0.3
Vegetables 2.0

Energy sources


Pygal56%466.414562440693210.250767134265114%317.36049036045836256.4520490473488530%308.5965526560928143.994017925287756%14%30%CarbohydratesFatProtein

Notes:

Beans

are an important source of plant=based protein and are high in fiber which is important for digestion

Chicken

is a great source of protein which aids in muscle growth and repair

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