Slow Cooker Tomato, Kale and Quinoa Soup

Comforting, nourishing and healthy made in the crockpot. Even the quinoa gets cooked right in! 214.2 cal/serving.

Slow Cooker Tomato, Kale and Quinoa Soup - Comforting, nourishing and healthy made in the crockpot. Even the quinoa gets cooked right in! 214.2 cal/serving.

It’s been pouring rain all week. And when it rains in Los Angeles, three things always happens.

1. We constantly talk about how it’s actually raining.

2. We begin to drive 20 miles below the speed limit.

3. We stay home, in our sweats, and eat soup.

Slow Cooker Tomato, Kale and Quinoa Soup - Comforting, nourishing and healthy made in the crockpot. Even the quinoa gets cooked right in! 214.2 cal/serving.

I skipped out on the first two but I definitely took advantage of the third, crockpot-style, with loads of white beans, quinoa and kale in a tomato broth.

Slow Cooker Tomato, Kale and Quinoa Soup - Comforting, nourishing and healthy made in the crockpot. Even the quinoa gets cooked right in! 214.2 cal/serving.

I mean, this has pretty much been my dinner all week long, with no complaints of course.

It’s pure comfort food without any of the guilt.

That’s something I can get on board with anytime.

Slow Cooker Tomato, Kale and Quinoa Soup

Comforting, nourishing and healthy made in the crockpot. Even the quinoa gets cooked right in! 214.2 cal/serving.

Ingredients:

  • 1 cup uncooked quinoa, rinsed thoroughly
  • 2 (14.5-ounce) cans petite diced tomatoes
  • 1 (15-ounce) can Great Northern beans, drained and rinsed
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon dried thyme
  • 2 bay leaves
  • 4 cups vegetable broth
  • Kosher salt and freshly ground black pepper, to taste
  • 1 pound kale, coarsely chopped

Directions:

  1. Place quinoa, tomatoes, beans, onion,  garlic, oregano, basil, rosemary, thyme and bay leaves into a 6-qt slow cooker. Stir in vegetable broth and 2 cups water until well combined; season with salt and pepper, to taste.
  2. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours. Stir in kale until wilted.
  3. Serve immediately.

Why It’s A Smart Choice

Nutrition Facts
Serving Size
Servings Per Container 8

Amount Per Serving
Calories 214.2 Calories from Fat 25.2
% Daily Value*
Total Fat 2.8g 4%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 211.6mg 9%
Total Carbohydrate 38.3g 13%
Dietary Fiber 6.7g 27%
Sugars 3.4g
Protein 12.3g 25%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This is a well-balanced vegan meal. It’s a good source of protein, potassium, iron, folate, Vitamin A, and fiber. As an added bonus, it’s low in calories! 

Nutritional information provided by Jessica Penner, RD at Smart Nutrition.