Heart Healthy
This protein-packed soup is an ideal dinner for busy days. Simply set it and forget it.
Print Recipe
Slow Cooker Kale and Red Quinoa Soup
This protein-packed soup is an ideal dinner for busy days. Simply set it and forget it.
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Servings
4
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Serving Size:
1 1/2 cups
Ingredients
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1 14.5-ounce can no-salt-added whole tomatoes, undrained -
1 14.5-ounce can no-salt-added great northern beans, rinsed and drained -
4 cups coarsely chopped kale (1/2 of a 5-ounce bunch), any large stems discarded -
2 cups fat-free, lower-sodium vegetable broth -
1/2 cup red quinoa, rinsed and drained in a fine-mesh sieve -
1 medium carrot, cut into 1/2-inch slices (about 1/2 cup) -
1 medium rib of celery, cut into 1/2-inch slices (about 1/2 cup) -
1/2 cup chopped red onion -
1 tablespoon olive oil -
2 medium garlic cloves, minced -
1 teaspoon dried thyme, crumbled -
1/2 teaspoon crushed red pepper flakes -
1/2 teaspoon smoked paprika (sweet or hot) -
1/4 teaspoon salt -
1/4 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
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Put all the ingredients in a 3- to 4 1/2-quart round or oval slow cooker. Cook, covered, on low for 6 to 8 hours or on high for 2 to 3 hours, or until the vegetables and quinoa are tender.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 245 | |
|---|---|---|
| Total Fat | 6.0 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 3.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 294 mg | |
| Total Carbohydrate | 40 g | |
| Dietary Fiber | 10 g | |
| Sugars | 6 g | |
| Added Sugars | 0 g | |
| Protein | 10 g | |
Dietary Exchanges
2 starch, 2 vegetable, 1/2 lean meat
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Servings
4
-
Serving Size:
1 1/2 cups
Ingredients
-
1 14.5-ounce can no-salt-added whole tomatoes, undrained -
1 14.5-ounce can no-salt-added great northern beans, rinsed and drained -
4 cups coarsely chopped kale (1/2 of a 5-ounce bunch), any large stems discarded -
2 cups fat-free, lower-sodium vegetable broth -
1/2 cup red quinoa, rinsed and drained in a fine-mesh sieve -
1 medium carrot, cut into 1/2-inch slices (about 1/2 cup) -
1 medium rib of celery, cut into 1/2-inch slices (about 1/2 cup) -
1/2 cup chopped red onion -
1 tablespoon olive oil -
2 medium garlic cloves, minced -
1 teaspoon dried thyme, crumbled -
1/2 teaspoon crushed red pepper flakes -
1/2 teaspoon smoked paprika (sweet or hot) -
1/4 teaspoon salt -
1/4 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
-
Put all the ingredients in a 3- to 4 1/2-quart round or oval slow cooker. Cook, covered, on low for 6 to 8 hours or on high for 2 to 3 hours, or until the vegetables and quinoa are tender.
Featured In : The New American Heart Association Cookbook, Centennial Edition
The American Heart Association celebrates its 100th birthday with 100 all-new recipes in this fully revised and updated 10th edition of its classic cornerstone cookbook.
This ultimate resource offers more than 800 recipes to satisfy every palate. The new and revised recipes are based on modern flavor profiles, classic favorites, cultural cuisines, and culinary preferences, such as Mediterranean and vegetarian. Many of the recipes use today’s popular cooking appliances, including the air fryer, slow cooker, and pressure cooker (Instant Pot®).
Sample Recipes:
Slow Cooker Kale and Red Quinoa Soup
Pulled Turkey Tostadas with Cucumber Guacamole
Slow Cooker Coconut Curry Halibut with Green Beans and Roasted Red Bell Peppers
Purchase:
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.
Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.
