Slow Cooker Lemony Tuscan Bean Soup
-
10 Mins
Prep Time
-
2-5 Hrs
Cook Time
-
6
Servings
296 Calories
- 5g
Fat
- 44g
Carbs
- 17g
Protein
Dry Mouth
Ingredients
-
6 Cups Low-Sodium Chicken Broth
-
½ Cup Quinoa, uncooked
- 1 White Onion, rinsed and chopped
- 2 Carrots, peeled, washed and chopped
- ¼ Cup Basil Pesto
- ½ Tsp Red Pepper Flakes
- 4 Sage Leaves, rinsed
- Juice of 2 Lemons + 2 Tbsp Lemon Zest, wash before juicing and zesting
-
2 Cups Tuscan Kale, washed and chopped
-
2 Cans (15 oz) Cannellini Beans, drained and rinsed
- Salt and Pepper, to taste
- Grated Parmesan for serving, pasteurized
What You’ll Need
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Slow Cooker
-
Measuring Cups
-
Measuring Spoons
-
Knife
-
Cutting Board
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Colander
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Microplane/Zester
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Ladle
- Allergens:
- N Nuts
- D Dairy
- View Substitutions
-
NNuts:
Use a nut-free pesto or “pistou”
-
DDairy:
Use a cheese-free pesto (vegan pesto); omit parmesan cheese as a garnish
Instructions
1.
Wash Hands Wash hands with soap and water.
2.
Add Ingredients to Slow Cooker To the bowl of the slow cooker, add chicken broth, quinoa, onion, carrots, pesto, red pepper flakes, sage, and a pinch of salt and pepper. Cover and cook on low for 4-5 hours or on high for 2-3 hours.
3.
Stir In Final Ingredients Approximately 30 minutes before serving, stir in the lemon juice, lemon zest, kale, and cannellini beans.
4.
Ladle Into Bowls & Enjoy! After 30 minutes, taste the soup and adjust salt and pepper, as needed. Ladle into bowls and top with freshly grated parmesan cheese, if desired.
5.
Store Refrigerate soup within two hours. Soup will keep in the refrigerator for up to two days.
6.
Wash Hands Wash hands with soap and water.
Nourishment Notes
Chicken broth provides moisture to foods, making them easier to chew and swallow. Broth is also helpful for hydrating the body.
Cannellini beans are full of fiber, protein, and antioxidants. They can also play a role in maintaining a healthy weight, blood sugar control, and heart health.
Kale is one of the most nutrient dense foods in the world. It is an incredible source of vitamin K and may also help to lower cholesterol. Kale also contains several types of antioxidants, which helps to protect healthy cells and may be anti-inflammatory.
Quinoa is a gluten-free grain with a high amount of protein and fiber. It’s rich in quercetin and flavonoids, antioxidants that work to protect healthy cells from damage.
Fatigue Buster
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Carrots
Purchase pre-chopped carrots.
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Onion
Purchase pre-chopped onion.
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Lemon Juice
Purchase pre-squeezed lemon juice.
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