Print Recipe
Slow Cooker Kale and Red Quinoa Soup
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Servings :
4
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Serving Size :
1 1/2 cups
Ingredients
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1 14.5-ounce can no-salt-added whole tomatoes, undrained -
1 14.5-ounce can no-salt-added great northern beans, rinsed and drained -
4 cups coarsely chopped kale (1/2 of a 5-ounce bunch), any large stems discarded -
2 cups fat-free, lower-sodium vegetable broth -
1/2 cup red quinoa, rinsed and drained in a fine-mesh sieve -
1 medium carrot, cut into 1/2-inch slices (about 1/2 cup) -
1 medium rib of celery, cut into 1/2-inch slices (about 1/2 cup) -
1/2 cup chopped red onion -
1 tablespoon olive oil -
2 medium garlic cloves, minced -
1 teaspoon dried thyme, crumbled -
1/2 teaspoon crushed red pepper flakes -
1/2 teaspoon smoked paprika (sweet or hot) -
1/4 teaspoon salt -
1/4 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
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Put all the ingredients in a 3- to 4 1/2-quart round or oval slow cooker. Cook, covered, on low for 6 to 8 hours or on high for 2 to 3 hours, or until the vegetables and quinoa are tender.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 245 | |
|---|---|---|
| Total Fat | 6.0 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 3.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 294 mg | |
| Total Carbohydrate | 40 g | |
| Dietary Fiber | 10 g | |
| Sugars | 6 g | |
| Added Sugars | 0 g | |
| Protein | 10 g | |
Dietary Exchanges
2 starch, 2 vegetable, 1/2 lean meat
-
Servings :
4
-
Serving Size :
1 1/2 cups
Ingredients
-
1 14.5-ounce can no-salt-added whole tomatoes, undrained -
1 14.5-ounce can no-salt-added great northern beans, rinsed and drained -
4 cups coarsely chopped kale (1/2 of a 5-ounce bunch), any large stems discarded -
2 cups fat-free, lower-sodium vegetable broth -
1/2 cup red quinoa, rinsed and drained in a fine-mesh sieve -
1 medium carrot, cut into 1/2-inch slices (about 1/2 cup) -
1 medium rib of celery, cut into 1/2-inch slices (about 1/2 cup) -
1/2 cup chopped red onion -
1 tablespoon olive oil -
2 medium garlic cloves, minced -
1 teaspoon dried thyme, crumbled -
1/2 teaspoon crushed red pepper flakes -
1/2 teaspoon smoked paprika (sweet or hot) -
1/4 teaspoon salt -
1/4 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
-
Put all the ingredients in a 3- to 4 1/2-quart round or oval slow cooker. Cook, covered, on low for 6 to 8 hours or on high for 2 to 3 hours, or until the vegetables and quinoa are tender.
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