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Lunch | Dinner

Slow Cooker Lemony Tuscan Bean Soup

  • 10 Mins

    Prep Time

  • 4–5 Hrs

    Cook Time

  • 6

    Servings

  • 296

    Calories

  • 5g

    Fat

  • 44g

    Carbs

  • 17g

    Protein

Recommended For:

Psoriatic Disease

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Ingredients

  • 6 Cups Low-Sodium Chicken Broth
  • ½ Cup Quinoa, uncooked
  • 1 White Onion, chopped
  • 2 Carrots, peeled and chopped
  • ¼ Cup Basil Pesto
  • ½ Tsp Red Pepper Flakes
  • 4 Sage Leaves
  • Juice of 2 Lemons + 2 Tbsp Lemon Zest
  • 2 Cups Tuscan Kale, chopped
  • 2 Cans (15 oz.) Cannellini Beans, drained and rinsed
  • Salt and Pepper, to taste
  • Grated Parmesan for serving (optional)

What You’ll Need

  • Slow Cooker

  • Measuring Cups

  • Measuring Spoons

  • Knife

  • Cutting Board

  • Colander

  • Micro-plane/Zester

  • Ladle

  • NNuts:

    Use a nut-free pesto or “pistou”

  • DDairy:

    Use a cheese-free pesto (vegan pesto); omit parmesan cheese as a garnish

Instructions

  • 1.

    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.

  • 2.

    Stir In Final Ingredients Approximately 30 minutes before serving, stir in the lemon juice, lemon zest, kale, and cannellini beans.

  • 3.

    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.

Recipe adapted from halfbakedharvest.com

Nourishment Notes

Cannellini Beans

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

Kale is one of the most nutrient dense foods in the world and contains several types of antioxidants. Due to these antioxidants, kale may be an antiinflammatory food, an important quality for those with psoriatic disease.

Quinoa

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.

PD Cooking Tips

  • Onion

    Look for pre-diced onion in the deli-section of your local grocery.

  • Pesto

    Use jarred pesto.

  • Kale

    Use bagged, pre-chopped kale.

  • Carrots

    Try chopping the carrots and storing in the refrigerator a few days in advance to limit prep time.

  • Lemon

    Use bottled lemon juice and omit the lemon zest.

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