This soup is extremely hands off and great to make during a hot day. It requires little use of the stove and doesn't heat the whole house up while it is cooking. Prep the night before, start it in the morning, go out and do awesome hot weather activities and it will be ready to eat by dinner time. Using a beach towel to raise the temperature without worrying about burning anything is a great trick to ensure good melding of flavours without a burnt taste.
Shopping List
Prep 15 Minutes
Cook 10 Hours
Yield 10 Servings of 1 cup
Shopping List
- 8 oz pinto beans
- 1 ear of corn
- Saute Veggies
- 7 oz bell pepper
- 1 oz garlic clove
- 7 oz onion
- 7 oz cabbage
- Non-Saute Veggies
- 4 oz peeled carrots
- 8 oz zucchini
- 8 oz celery (w/ leaves)
- 2.5 TBSP unsalted and organic butter
- 6 Cups water
- 2 rounded tablespoons tomato paste
- Spices
- 1 TBSP Oregano
- 1 TSP Paprika
- 1 TBSP Basil
- 1 TBSP Thyme
- 2 TSP Cumin
- 3 TSP Rosemary
- 1 TBSP Salt
- 2 TSP Black Pepper
Hardware
Slow Cooker
Skillet
Cutting Board
Kitchen Counter-top Scale
Sturdy Knife
Measuring Cup, TBSP, and TSP
Garlic Press
Beach Towel
Aluminium Foil
Time 10 Hours and 15 MinutesAluminium Foil
Prep 15 Minutes
Cook 10 Hours
Yield 10 Servings of 1 cup
Time To Get Cooking!!!
Preheat your oven to 400 degrees
Rub the ear of corn with 1/2 TBSP of butter
Wrap,loosely, in aluminium foil and put in the oven to roast for about 30 minutes
Once done, grab a sharp knife and a bowl and cut off the kernels as close to the cob as possible
...like so...
Start by largely chopping all of your non-saute veggies and putting the into a bowl
Chop up your saute veggies fairly small
Melt 1 tbsp butter in the skillet
Saute your garlic until fragrant
Drop in your saute veggies and add the other tbsp of butter to the top
Mix around and cover
Stir occasionally until the onions have become transparent and the bell pepper is soft
Set to the side
Turn your crockpot onto low and set for 10 hrs
Mix the water and tomato paste together in the crockpot
Add in the spices
Pour in all the veggies
Mix around until thoroughly incorporated
Put on lid and wrap with towel
Leave to cook and serve when finished
Serving
1 cup with your choice of side
We ate our with pasta shells and a sprinkling of croutons
Storing and Reheating
Use a muffin to make 1/4 cup size servings and freeze. Once frozen transfer to zip top bag. Reheat until warm throughout
Nutritional Information
Calories 167
Fat 3g
Carbs 21g
Protein 6g
Cost Information
Recipe Cost:$6.21
Cost Per Serving:$0.62
Tricks
-Don't forget about the towel!
Rub the ear of corn with 1/2 TBSP of butter
Wrap,loosely, in aluminium foil and put in the oven to roast for about 30 minutes
Once done, grab a sharp knife and a bowl and cut off the kernels as close to the cob as possible
...like so...
Start by largely chopping all of your non-saute veggies and putting the into a bowl
Chop up your saute veggies fairly small
Melt 1 tbsp butter in the skillet
Saute your garlic until fragrant
Drop in your saute veggies and add the other tbsp of butter to the top
Mix around and cover
Stir occasionally until the onions have become transparent and the bell pepper is soft
Set to the side
Turn your crockpot onto low and set for 10 hrs
Mix the water and tomato paste together in the crockpot
Add in the spices
Pour in all the veggies
Mix around until thoroughly incorporated
Put on lid and wrap with towel
Leave to cook and serve when finished
Serving
1 cup with your choice of side
We ate our with pasta shells and a sprinkling of croutons
Storing and Reheating
Use a muffin to make 1/4 cup size servings and freeze. Once frozen transfer to zip top bag. Reheat until warm throughout
Nutritional Information
Calories 167
Fat 3g
Carbs 21g
Protein 6g
Cost Information
Recipe Cost:$6.21
Cost Per Serving:$0.62
Tricks
-Don't forget about the towel!
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