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Slow Cooker Kale, Tomato and White Bean Soup

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Slow Cooker Kale, Tomato and White Bean Soup

Serve this slow simmering soup with whole-wheat rolls to easily sop up the delicious broth.

Ingredients

Servings   4  

  • 2 teaspoons canola oil OR
  • 2 teaspoons corn oil
  • 2 cups sliced carrots (about 5 to 7 medium carrots)
  • 1 cup sliced ribs of celery (about 2 ribs)
  • 1 cup finely chopped onion, yellow preferred
  • 2 medium garlic cloves, minced
  • 1 15.5-ounce can no-salt-added or low-sodium cannellini beans
  • 2 14.5-ounce cans no-salt-added diced tomatoes
  • 2 1/2 cups fat-free, low-sodium vegetable broth
  • 10 to 12 ounces frozen kale
  • 1 teaspoon dried rosemary
  • 1/4 teaspoon pepper
  • 2 teaspoons fresh lemon juice
  • 1/2 cup fresh chopped parsley, optional

Directions

Tip: Click on step to mark as complete.

  1. In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the carrots, celery, and onion for 8 to 10 minutes, or until the vegetables are tender, stirring occasionally. Stir in the garlic. Cook for 1 minute. Transfer to a 3- to 4½-quart slow cooker.
  2. Stir in the beans, tomatoes, broth, kale, rosemary, and pepper.
  3. Cook, covered, on high for 4 hours or on low for 8 hours.
  4. Carefully take out 2 cups of the soup. Transfer to a food processor or blender. Let cool slightly for about 5 minutes. Process the soup (vent the blender lid) until smooth. (Use caution as the soup and steam are hot and vent the blender lid away from you.)
  5. Return the soup to the slow cooker. Stir until well blended. Stir in the lemon juice.
  6. Ladle the soup into bowls. Sprinkle with the parsley.

Cooking Tip: Don’t have time to cook the vegetables before adding them to the slow cooker? No worries. Just increase the soup's cooking time by a couple hours to be sure that the vegetables are tender.

Keep it Healthy: To get a jumpstart on dinner for those busy weekday nights, prepare the carrots, celery, onion, and garlic ahead of time. Put them in an airtight container and freeze. Just be sure to completely thaw the vegetables before adding them to the slow cooker.

Tip: Chop the carrots and celery in the same size pieces to be sure the vegetables cook evenly.

Nutrition Facts

Slow Cooker Kale, Tomato and White Bean Soup
CaloriesCalories
209 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
10g Per Serving

Nutrition Facts

Calories 209
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 139 mg
Total Carbohydrate 36 g
Dietary Fiber 10 g
Sugars 10 g
Protein 10 g

Dietary Exchanges
1 starch, 4 vegetable, 1/2 lean meat

 
Serve this slow simmering soup with whole-wheat rolls to easily sop up the delicious broth.

Nutrition Facts

Slow Cooker Kale, Tomato and White Bean Soup
CaloriesCalories
209 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
10g Per Serving
×
Calories 209
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 139 mg
Total Carbohydrate 36 g
Dietary Fiber 10 g
Sugars 10 g
Protein 10 g

Dietary Exchanges
1 starch, 4 vegetable, 1/2 lean meat

Ingredients

Servings   4  

  • 2 teaspoons canola oil OR
  • 2 teaspoons corn oil
  • 2 cups sliced carrots (about 5 to 7 medium carrots)
  • 1 cup sliced ribs of celery (about 2 ribs)
  • 1 cup finely chopped onion, yellow preferred
  • 2 medium garlic cloves, minced
  • 1 15.5-ounce can no-salt-added or low-sodium cannellini beans
  • 2 14.5-ounce cans no-salt-added diced tomatoes
  • 2 1/2 cups fat-free, low-sodium vegetable broth
  • 10 to 12 ounces frozen kale
  • 1 teaspoon dried rosemary
  • 1/4 teaspoon pepper
  • 2 teaspoons fresh lemon juice
  • 1/2 cup fresh chopped parsley, optional

Directions

Tip: Click on step to mark as complete.

  1. In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the carrots, celery, and onion for 8 to 10 minutes, or until the vegetables are tender, stirring occasionally. Stir in the garlic. Cook for 1 minute. Transfer to a 3- to 4½-quart slow cooker.
  2. Stir in the beans, tomatoes, broth, kale, rosemary, and pepper.
  3. Cook, covered, on high for 4 hours or on low for 8 hours.
  4. Carefully take out 2 cups of the soup. Transfer to a food processor or blender. Let cool slightly for about 5 minutes. Process the soup (vent the blender lid) until smooth. (Use caution as the soup and steam are hot and vent the blender lid away from you.)
  5. Return the soup to the slow cooker. Stir until well blended. Stir in the lemon juice.
  6. Ladle the soup into bowls. Sprinkle with the parsley.

Cooking Tip: Don’t have time to cook the vegetables before adding them to the slow cooker? No worries. Just increase the soup's cooking time by a couple hours to be sure that the vegetables are tender.

Keep it Healthy: To get a jumpstart on dinner for those busy weekday nights, prepare the carrots, celery, onion, and garlic ahead of time. Put them in an airtight container and freeze. Just be sure to completely thaw the vegetables before adding them to the slow cooker.

Tip: Chop the carrots and celery in the same size pieces to be sure the vegetables cook evenly.
 

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