Bean Soup with Cornmeal Dumplings in the Crockpot

Mexican Bean Soup with Cornmeal Dumplings in the Crockpot Recipe

Region / culture: Mexico | Preparation time: 15 minutes | Cooking time: 10 hours and 30 minutes | Servings: 8 |

Vegetarian diet

Introduction

Bean Soup with Cornmeal Dumplings in the Crockpot is a hearty, comforting dish perfect for chilly days. This recipe combines the rich flavors of beans, vegetables, and spices slow-cooked to perfection, topped with unique cornmeal dumplings that add a delightful texture and taste. It's an easy-to-make meal that's both nutritious and satisfying, making it a favorite among families looking for a warm, delicious dinner option.

History

The tradition of bean soup dates back centuries, with variations found in many cultures around the world. The addition of cornmeal dumplings is a twist that combines elements of Southern and Mexican cuisine, reflecting the melting pot of American cooking traditions. This particular recipe has evolved over time, incorporating modern ingredients like canned beans and frozen vegetables for convenience, while still honoring the rustic, comforting essence of the original dish.

Ingredients

1 can red kidney beans, rinsed and drained
1 can black beans, rinsed and drained
3 cups water
1 can Mexican-style stewed tomatoes
2 tsp chili powder
2 cloves garlic, minced
10 oz (283 g) package frozen whole kernel corn
2 medium carrots, sliced
1 large white onion, chopped
4 oz (113 g) can chopped green chili peppers
2 tbsp instant beef bouillon

Dumplings

0.33 cup all-purpose flour
0.25 cup cornmeal
1 tsp baking powder
dash of salt
dash of pepper
1 beaten egg white
2 tbsp milk
1 tbsp cooking oil

How to prepare

In a crock-pot, combine beans, water, tomatoes, corn, carrot, onion, undrained chile peppers, bouillon, chili powder, and garlic. Cover and cook on low for 10 hours.
For dumplings, stir together flour, cornmeal, baking powder, salt, and pepper in a small bowl.
In a medium bowl, combine egg white, milk, and oil. Add this mixture to the flour mixture.
Stir with a fork just until combined.
Turn the crock-pot to high and drop rounded teaspoons of the dumpling mixture to make about 8 dumplings on the soup.
Cover and cook for 30 minutes.

Variations

For a vegetarian version, substitute vegetable broth for the beef bouillon. You can also add other vegetables like zucchini or bell peppers for more variety. For a spicier kick, include more chili powder or a dash of cayenne pepper.

Cooking Tips & Tricks

To ensure the best results, rinse and drain the canned beans thoroughly to remove excess sodium. For a richer flavor, consider using homemade or low-sodium beef broth in place of the water and bouillon. When making the dumplings, be careful not to overmix the batter to keep them light and fluffy. Lastly, adding the dumplings during the last 30 minutes of cooking on high ensures they cook through without becoming soggy.

Serving Suggestions

Serve this hearty soup with a side of crusty bread or a green salad for a complete meal. Garnishing with fresh cilantro, a dollop of sour cream, or shredded cheese can add extra flavor and richness.

Cooking Techniques

Using a crockpot for this recipe allows the flavors to meld together beautifully and the beans to become tender without the need for constant supervision. The dumplings are steamed directly in the soup, absorbing the rich flavors while cooking.

Ingredient Substitutions

If you don't have cornmeal, polenta or masa harina can be used as substitutes. For a gluten-free version, use a gluten-free all-purpose flour blend instead of regular flour. Almond milk or another non-dairy milk can replace cow's milk for those avoiding dairy.

Make Ahead Tips

The soup base can be prepared ahead of time and stored in the refrigerator for up to two days before adding the dumplings. Simply reheat the soup in the crockpot, then proceed with making and cooking the dumplings as directed.

Presentation Ideas

Serve the soup in deep bowls, with two or three dumplings per serving. Garnish with fresh herbs, a sprinkle of paprika, or a few slices of avocado for a visually appealing and flavorful finish.

Pairing Recommendations

This soup pairs well with a light, crisp white wine such as Sauvignon Blanc or a refreshing lager beer. The acidity and freshness of the wine or the crispness of the beer complement the richness and depth of the soup.

Storage and Reheating Instructions

Leftover soup can be stored in an airtight container in the refrigerator for up to three days. To reheat, gently warm the soup on the stove over medium heat until hot, adding a little water or broth if necessary to adjust the consistency.

Nutrition Information

Calories per serving

A serving of Bean Soup with Cornmeal Dumplings contains approximately 300 calories, making it a satisfying yet calorie-conscious option for those looking to enjoy a hearty meal without overindulging.

Carbohydrates

This dish is a good source of carbohydrates, primarily from beans, corn, and all-purpose flour. A serving provides approximately 45 grams of carbohydrates, which include fiber from the beans and vegetables, making it a filling and energy-boosting meal.

Fats

The recipe is low in fats, with most of the fat content coming from the cooking oil used in the dumplings. Each serving contains about 5 grams of fat, making it a heart-healthy option for those monitoring their fat intake.

Proteins

Beans are an excellent source of plant-based protein, and this soup provides around 15 grams of protein per serving. The protein content is complemented by the egg white in the dumplings, making this dish a great option for vegetarians looking for protein-rich meals.

Vitamins and minerals

This bean soup is packed with vitamins and minerals, including vitamin A from carrots, vitamin C from tomatoes, and various B vitamins from beans. It also contains minerals like iron and potassium, contributing to a well-rounded nutritional profile.

Alergens

The primary allergens in this recipe include gluten (from all-purpose flour) and eggs (from the egg white in the dumplings). Those with allergies or sensitivities to these ingredients should consider suitable substitutions.

Summary

Overall, Bean Soup with Cornmeal Dumplings in the Crockpot is a nutritious, balanced meal that provides a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's low in calories and allergens, making it suitable for a wide range of dietary needs.

Summary

Bean Soup with Cornmeal Dumplings in the Crockpot is a delicious, nutritious, and comforting meal that's perfect for any day of the week. With its rich flavors, healthy ingredients, and easy preparation, it's sure to become a favorite in your recipe collection.

How did I get this recipe?

I can't forget the first time I saw this recipe for Bean Soup with Cornmeal Dumplings in the Crockpot. It was many years ago, when I was just a young girl, visiting my aunt Martha in the countryside. Aunt Martha was known for her delicious home-cooked meals, and I always looked forward to spending time with her in the kitchen.

One chilly autumn afternoon, Aunt Martha announced that she was going to make one of her special soups for dinner. She pulled out her old crockpot and began gathering ingredients from her pantry. As she chopped vegetables and measured out spices, I watched in awe, eager to learn her secrets.

I asked her what kind of soup she was making, and she replied with a smile, "Bean Soup with Cornmeal Dumplings. It's a family favorite." I had never heard of such a dish before, but I was intrigued by the combination of flavors and textures.

As the soup simmered in the crockpot, Aunt Martha taught me how to make the cornmeal dumplings. She explained that they were a simple mixture of cornmeal, flour, baking powder, and salt, formed into balls and dropped into the hot soup to cook. I eagerly helped her shape the dumplings, my hands coated in the sticky dough.

As the aroma of the soup filled the kitchen, Aunt Martha shared with me the story of how she had learned to make this recipe. She told me that her own grandmother had taught her how to make it when she was just a girl, passing down the tradition through the generations.

I listened intently as Aunt Martha described the process of soaking the beans overnight, then cooking them with onions, garlic, and spices until they were tender and flavorful. She added carrots, celery, and tomatoes to the pot, along with a handful of fresh herbs from her garden.

As the soup bubbled away, Aunt Martha and I sat at the kitchen table, sipping tea and chatting about life. She told me stories of her youth, of growing up on a farm and learning the art of cooking from her mother and grandmother. I felt a deep connection to her in that moment, as if I were being initiated into a sacred sisterhood of home cooks.

When the soup was finally ready, Aunt Martha ladled it into bowls and topped each serving with a generous dollop of sour cream. She placed a few of the cornmeal dumplings on top, their golden brown crusts glistening in the warm broth.

I took my first spoonful of the soup and was transported to a world of comfort and love. The beans were tender and creamy, the vegetables still slightly crunchy, and the dumplings light and fluffy. The flavors mingled together in perfect harmony, creating a dish that was both hearty and satisfying.

As I savored each bite, I knew that this recipe would become a staple in my own kitchen. I asked Aunt Martha for a copy of the recipe, and she scribbled it down for me on a scrap of paper. I tucked it away in my recipe box, knowing that it would be a cherished treasure for years to come.

Since that day, I have made Bean Soup with Cornmeal Dumplings in the Crockpot countless times, each batch a reminder of my time spent with Aunt Martha in her cozy kitchen. I have shared the recipe with friends and family, passing on the tradition of this delicious dish to the next generation.

And as I stir the soup in my own crockpot, the aroma filling my home and bringing back memories of days gone by, I am grateful for the gift of cooking that Aunt Martha bestowed upon me. I know that she is looking down on me with pride, knowing that her legacy lives on through the simple act of sharing a meal with loved ones.