Crockpot squash, kale and bean soup

16 crockpot butternut

This comforting crockpot meal is simple to put together, and is packed of nutritional goodness.

 

Ingredients

  • 1 medium sized butternut squash (about 1 kg); peeled and chopped into 1 inch cubes
  • 1 litre of low sodium vegetable broth
  • 1 large yellow onion; peeled and roughly chopped
  • 2 or more large garlic cloves; minced
  • 3 x 400 g cans low sodium Cannellini or other beans, rinsed
  • 2 x 400 g cans diced, fire roasted tomatoes with liquid
  • 3 bunches kale, other greens, or baby greens (if use baby greens rather than sturdy adult greens, add near the end of cooking)
  • Seasonings and spices: fennel seed, turmeric**, cumin, dash of cayenne, crushed red pepper flakes, sea salt (optional) added in last hour to taste!

Preparation

  1. Spray crockpot with nonstick cooking spray.
  2. Rinse beans and place in bottom of crock pot.
  3. Peel and chop your yellow onion and place it on top of the beans in the crock pot.
  4. Wash squash and poke with a fork in several places. Microwave on high for 4 to 5 minutes to soften. Peel and chop your butternut squash and cube it into 1 inch chunks.
  5. Then mince or microplane two large garlic cloves and place that on top of the butternut squash.
  6. Add enough kale to fill up the crock pot. (About a half a bag of freshly cut kale, which is about 3 huge handfuls, or 3 cups. You can’t have too much kale!)
  7. Finally add your broth and tomatoes on top of everything in the crock pot. (Don’t worry if the vegetables are not all covered by the liquid. The kale and vegetables will cook down and don’t worry, you will have enough broth.)
  8. Place on HIGH for 4 hours and voila! There you have it; a quick and easy fall soup that is hearty and will keep you FULL and warm during cooler months.

**Turmeric is a shrub actually related to ginger and is grown throughout India, other parts of Asia, and Africa. It may have anti-inflammatory, anticancer, and antioxidant properties.

 

Nutrition Information per 1 cup serving:

Calories: 167
Carbohydrates: 36 grams
Protein: 9 grams
Fiber: 9 grams
Potassium- 792 mg

The health benefits of potassium include: reducing risk of stroke, high blood pressure, heart and kidney disorders, anxiety and stress, as well as enhanced muscle strength, metabolism, water balance, electrolyte functions, and nervous system function.