Vegetable Bean Soup – Slow Cooker Recipe

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Ah, Minnesota. The land of 10,000 lakes, and cold, crisp winters. As the semester wraps up and I prepare for my final exams at the U of M, I have found myself having a  difficult time preparing as many fresh meals for myself at home. Knowing the importance of maintaining good nutrition to fuel my brain for studying, I decided that it was time to utilize one of my favorite kitchen tools; my slow cooker. Slow cookers are AMAZING because most recipes require minimal preparation time, which is perfect when I am on the go between work and classes.
This hearty vegetable bean soup will nourish your body with protein, Vitamin A, carbohydrate, and plenty of fiber.

Fun fact: Carbohydrates are helpful for studying because they break down into a molecule called glucose, which is the brain’s primary source of energy fuel. It’s important that we consume sources of carbohydrate throughout the day, such as whole grains, beans, milk, fruits, and yogurt in order to think clearly, and perform daily tasks well. As an added benefit, in this recipe our carbohydrate source comes from beans, which will also provide a good source of filling fiber with each serving! After making this slow cooker recipe I will have plenty of left-overs to last me throughout the week, and I feel good knowing that I can just bring a bowl to class if I am pressed for time. Enjoy!


Ingredients: 

  • 8 cups of vegetable broth 
  • 2 cups of chopped celery
  • 4 cups of chopped carrots
  • 1 red onion, chopped
  • 1 lb package of dried beans; (I used a 16 bean package)
  • 1 Tbsp. minced garlic
  • 1 Tbsp. Parsley
  • 1 Tbsp. Rosemary
  • Dash of salt
  • 1 Tbsp. black pepper + more to taste


Directions:

  1. For this recipe you will need a large slow cooker that holds at least 4 quarts. To begin, pour the vegetable broth into the slow cooker. Then, add the diced vegetables. 

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  2. Use a colander to rinse and sift through the dried beans, and discard any foreign pieces. Add the dried beans to the broth and veggies in the crock pot. 

  3. Add the seasonings to the slow cooker, and stir. 

  4. Cover the slow cooker, and heat on high for 8-10  hours. Stir the soup before stirring, and taste test the broth. Add additional seasonings as desired. 

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  5. Serve, and ENJOY!!! You will likely have plenty of left-overs to last you through the week! 

Estimated Nutrient Information per 1 cup serving:
(Yields ~15 cups)

Nutrient 

Amount

Total Calories 176
Protein 10 g
Carbohydrate 34 g
Dietary Fiber 11 g
Total Sugars 3 g
Added Sugars 0 g
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 – EPA 0 mg
Omega 3 – DHA 0 mg
Cholesterol 0 mg
Minerals
Calcium 90 mg
Potassium 684 mg
Sodium 524 mg
Copper 365 µg
Iron 3 mg
Magnesium 67 mg
Phosphorus 199 mg
Selenium 3 µg
Zinc 1 mg
Vitamins
Vitamin A 267 µg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.0 µg
Vitamin C 3 mg
Vitamin D 0 µg
Vitamin E 1 mg AT
Vitamin K 13 µg
Folate 120 µg DFE
Thiamin 0.4 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 45 mg