Slow Cooker Black Bean Soup

Name: Slow Cooker Black Bean Soup
Prep time: 15 min
Cook time: 7 h 30 min
Total time: 7 h 45 min
Ingredients: 300 g Dried black beans, soaked overnight; 1 Onion; 2 Garlic cloves; 1 tsp Cumin; 1 tsp Paprika; 1000 ml Vegetable stock; 1 Lime

465 minVeganGut healthSteady energyMenstrual phaseSlow cookerMeal prep friendlyHigh fiberSoups & stewsDairy-freeVegetarian

Servings:

Ingredients

—Dried black beans, soaked overnight — 300 g
—Onion — 1
—Garlic cloves — 2
—Cumin — 1 tsp
—Paprika — 1 tsp
—Vegetable stock — 1000 ml
—Lime — 1

Allergens

Contains celery

Method

01Add the soaked beans, onion, garlic, spices and stock to the slow cooker.
02Cook on LOW for 7–8 hours until the beans are soft.
03Partially mash the beans with a fork or blender for a thicker texture.
04Season with salt to taste.
05Squeeze in the lime before serving.

Why this works

Black beans are a source of iron and plant protein, helping replenish what's lost during the menstrual phase. Fibre from legumes supports a healthy gut microbiome better than refined foods.

Sources

Iron — Health Professional Fact Sheet — NIH Office of Dietary Supplements The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease — Cell Host & Microbe, 2018

Meal Prep Tips

Storage: Store in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months.

Reheating: Reheat gently on the stovetop or in the microwave, adding a splash of water or stock if it has thickened too much.

Pairing: Pairs well with rice, a dollop of yogurt, avocado, or warm tortillas.

Nutrition (per serving)

290

kcal

15g

protein

fat

46g

carbs

11.5g

fiber

Always check product labels for allergens.