Exquisite Cuban Black Bean Soup with Cod in the Crock Pot
Introduction
Delve into the vibrant flavors of the Caribbean with this delightful Cuban Black Bean Soup with Cod. Originally featured in Shape magazine, this soup is a nourishing and hearty dish perfect for those seeking a healthy, one-dish meal. While the recipe suggests serving four, prepare to be pleasantly surprised by the generous quantity it yields—ideal for sharing or savoring as leftovers throughout the week. The combination of firm white cod and savory black beans creates a symphony of textures and flavors, making this dish a standout in your culinary repertoire.
Cooking and Preparation Details
| Cook Time | Prep Time | Total Time |
|---|---|---|
| 16 hours | 15 minutes | 16 hours 15 minutes |
Recipe Description
This soup harmoniously blends the earthiness of black beans with the light, flaky cod, enriched by an array of aromatic herbs and spices. Feel free to substitute the cod with any firm, white fish of your choice, allowing for personalization and adaptability based on your preferences or availability. This recipe not only champions health with its low cholesterol content but also brings a taste of the Caribbean right into your kitchen.
Nutritional Information
| Nutrient | Content (per serving) |
|---|---|
| Calories | 277.4 |
| Total Fat | 2.8 g |
| Saturated Fat | 0.7 g |
| Cholesterol | 25.6 mg |
| Sodium | 1054.1 mg |
| Total Carbohydrates | 36.9 g |
| Dietary Fiber | 12.4 g |
| Sugars | 5.2 g |
| Protein | 26.9 g |
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 | black beans |
| 2 | chicken broth |
| 1 | diced tomatoes |
| 1 | diced green chilies |
| 8 | cod fillets |
| 1/2 | onion, chopped |
| 2 | garlic cloves, minced |
| 2 | tablespoons red wine vinegar |
| 1 | teaspoon dried oregano |
| 1 | teaspoon dried thyme |
| 1/2 | teaspoon ground cumin |
| 1/2 | teaspoon ground black pepper |
Instructions
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Prepare the Beans: Begin by placing the black beans in a 6-quart slow cooker, ensuring they are well distributed across the bottom.
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Add Water: Pour enough water over the beans to cover them by approximately 4-5 inches. This step is crucial for properly hydrating the beans as they cook.
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Slow Cooking Phase One: Set the slow cooker to low and allow the beans to cook for 8 hours or overnight. This method of cooking not only enhances the beans’ flavor but also allows them to become tender and creamy.
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Alternative Cooking Method: If you prefer a more traditional approach, you can cook the beans on the stove instead of using a slow cooker. Simply bring the beans to a boil and then simmer until they are tender.
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Combine Ingredients: Once the beans are cooked, drain them and return them to the slow cooker. Add the remaining ingredients, including the chicken broth, diced tomatoes, diced green chilies, cod, onion, garlic, red wine vinegar, dried oregano, dried thyme, ground cumin, and ground black pepper. Stir well to ensure all ingredients are evenly distributed.
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Final Cooking Phase: Cover the slow cooker and set it to low for an additional 8-10 hours. This long cooking time allows the flavors to meld beautifully, resulting in a rich and satisfying soup.
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Serve: Once the cooking time is complete, gently stir the soup before serving. Ladle the soup into bowls and garnish with fresh cilantro or lime wedges if desired for an extra burst of flavor.
Conclusion
Indulging in a bowl of Cuban Black Bean Soup with Cod offers a warm embrace of flavors and nutrients that is perfect for any occasion. With its simple preparation and the rich depth of taste that unfolds through slow cooking, this recipe is destined to become a cherished favorite in your household. Embrace the nourishing qualities of this delightful soup, and enjoy the essence of Caribbean cuisine right at your table. Whether enjoyed on a chilly evening or as a satisfying lunch, this dish promises to bring comfort and joy with every spoonful.
