Cuban Black Bean Soup: Crock-pot or Stove-top

Meatless Monday is an international movement to get people to eat less meat, which is good for the planet and good for your health according to the The Monday Campaigns, a non-profit organization developed in association with the Johns Hopkins’ Bloomberg School of Public Health.

Our make ahead and freeze Cuban Black Bean soup is perfect for this occasion. Serve it over brown or yellow rice. Enjoy a loaf of Cuban bread and a salad on the side. Cook it in a slow cooker or on the stove. It doesn’t get any easier.

Cuban Black Bean Soup
Read on for the directions, tips and more!

This recipe make six servings. “Split” the entree by dividing the ingredient amounts between two separate ziplock bags.


Prepare ingredients as indicated prior to soup assembly. Quantities for fresh and canned options are provided.

  • 6 cups black beans, rinsed and drained (4 cans or 2 pounds dried)
    • Pre-soak dried beans, if using
  • 1 cup onion, diced (about 1 medium onion)
  • 2 cups tomatoes, diced (2 cans or 3 medium sized fresh tomatoes)
  • 1/3 cup red wine vinegar
  • 1 Tablespoon fresh oregano (1 teaspoon dried)
  • 1 Tablespoon fresh thyme (1 teaspoon dried)
  • 1 teaspoon cumin
  • 1 teaspoon pepper
  • 2 cups vegetable broth (other broth bases may be used as well)
    • Note that using a concentrated base that is combined with water will defrost easier.

Directions to make ahead and freeze or to enjoy right away:

  1. Add all of the ingredients to a ziplock bag.
  2. Stir contents of ziplock bag with spoon.
  3. Follow cooking directions below to enjoy this entree now.
  4. To freeze the soup and enjoy later, seal the bag tightly, removing excess air.
  5. Place the ziplock bag with the contents inside another ziplock bag for extra protection.
  6. Print and cut the cooking directions below. Place the cooking directions between the ziplock bags.
  7. Freeze ziplock bags in a flat position for efficient storage and so the soup will defrost quickly.

Cooking Instructions:

Cuban Black Bean Soup

Instructions: Thaw in refrigerator for approx. 36 hours. Put soup mixture in large cooking pot. (If broth base was used add 2 cups of water for full serving and 1 cup for a half serving.) Bring to a slow boil and then simmer on low for approx. 15-20 minutes. Cook in a crock-pot by adding all of the ingredients to the pot and then cooking on low for 6-8 hours or on high for 4-6 hours.

Serving Suggestions: Serve over yellow or brown rice. Garnish with a Tablespoon of diced onion and a dollop of sour cream.


Preparation date:______________________________

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