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Slow Cooker Kale and Red Quinoa Soup

Kale and Red Quinoa Soup
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Slow Cooker Kale and Red Quinoa Soup

This protein-packed soup is an ideal dinner for busy days. Simply set it and forget it.

Ingredients

Servings   4   Serving Size   1 1/2 cups

  • 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.

  1. 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

Slow Cooker Kale and Red Quinoa Soup
CaloriesCalories
245 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
10g Per Serving

Nutrition 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

This recipe is reprinted with permission from Healthy Slow Cooker Cookbook, 2nd Edition. Copyright © 2018 by the 木瓜直播. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

This protein-packed soup is an ideal dinner for busy days. Simply set it and forget it.

Nutrition Facts

Slow Cooker Kale and Red Quinoa Soup
CaloriesCalories
245 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
10g Per Serving
×
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

Ingredients

Servings   4   Serving Size   1 1/2 cups

  • 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.

  1. 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.
This recipe is reprinted with permission from Healthy Slow Cooker Cookbook, 2nd Edition. Copyright © 2018 by the 木瓜直播. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

木瓜直播 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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