Kale and Bean Soup (crockpot recipes)

My $69 Crockpot might be the best thing I purchased in recent years. I’ve made so many delicious soups and stews since replacing my old crockpot and it’s really helped improve my diet overall. One of my goals this year is to cook more meals at home and not waste so much food. It’s been a challenge for sure but I’m really enjoying the recipes so far. The plan is to try at least one new recipe each week and share the recipe with you. Some weeks may have more recipes than others.

My only problem is trying to eat up all the leftovers before they go bad. My freezer isn’t very big and I can only fit in so much food. Sometimes that’s the downside to single living. The pandemic is still going on strong here and so, my social activities have been limited to a handful of people. Normally, I could invite a friend over for dinner and share this delicious food with them.

I’ve been stuck in a food rut and have been looking for new recipes to try. I scoured YouTube for some inventive soup and stew recipes and came across one with kale that looked really good. Unfortunately, it is really difficult to find spices these days due to food shortages, so, I had to make some improvisations with this recipe. The recipe is from Rainbow Plant Life but I’ve made some modifications. I do believe in giving credit where credit is due. I ask that you do the same if you try any of my recipes!

Prep time took about 20 minutes with all the chopping of the vegetables. I decided to dice everything this time around and that’s always a bit labor intensive. Preparation time can go faster if you prewash and cut all your vegetables the night before.

Copyright: mostlysingle.com

Ingredients

  • 2 cups of chopped kale
  • 2 cups of diced celery
  • 2 cups of diced carrots
  • 2 cups of mini potatoes diced
  • 1 cup of spring onion diced
  • 1 can of white kidney beans (rinsed, drained)
  • 1 can of crushed tomatoes (not drained)
  • 1 cup of chicken or vegetable broth
  • Seasoning: salt, black pepper, basil, oregano
  • 1 tablespoon of olive or avocado oil
  • 1.5 teaspoons of minced garlic

Preparation

1. In a large skillet, heat up the oil and minced garlic using medium heat.

2. Add in the celery, carrots, potatoes and onions. Mix well. Add in some seasoning to taste. Cook for 5-6 minutes or until onions start to tenderize.

3. Rinse and drain 1 can of white kidney beans. Add to the skillet. Stir well. Let cook an additional 1-2 minutes.

4. Remove the skillet from the stove and pour the vegetables and bean mix into the crockpot. Stir well.

5. Add in the crushed tomatoes (with the liquid), vegetable broth and season to taste. If you want a thinner soup, add more broth.

6. Cook on low for 4-6 hours or on high for 3-4 hours. In the last hour of cooking, add in the kale – it doesn’t take long to cook. Mix well. Cover and let cook until the soup has reached the texture you want.

7. Let cool for a few minutes before serving. This recipe will serve 2 people or you will have leftovers for a few days!

Click on the image below to download this recipe.




Creamy soups without the cream

I learned this trick from a new channel that I follow on YouTube and can’t believe I didn’t think of it earlier. She used an immersion blender to blend up a small portion of the soup. Then she mixed it all together. This resulted in a thicker yet still hearty soup. I’m definitely giving this a try in future recipes. I actually have a blender like this and am excited to have another use for it. If you do decide to blend things up, do it before adding in the kale. Note – in this video, she’s using the stove method. I really prefer slow cooked soups – but that’s a very personal preference.

Here is the original recipe that I found from Rainbow Plant Life – and I hope to try more of her recipes throughout the year.

Nutrition Information

The following chart was taken from my recipe database on

My Fitness Pal. Nutritional values are estimates only.

This recipe is vegan or vegetarian friendly and ingredients can be easily substituted.

This recipe is high in potassium, dietary fiber and is perfect for low calorie diets.

1 serving = 1 cup of soup (approximately)

Note: while this is a low calorie recipe, it’s not great for those who are on keto diets.

Are you running low on vitamins?

This recipe is jam packed with vitamin A, C and iron.



Cooking Challenge

For more recipes like this – visit my food page. It will be updated soon. Make sure to follow my blog as I will be posting at least one new recipe each week!

2 Comments Add yours

  1. Benmadley777 says:

    I’m gonna try this one. Not only a spice shortage, right now a dog food shortage! Yep. As of last week down here in Texas as least. And bread is 3.51 for the regular nature owns. Crazy

    Liked by 1 person

  2. wendymusings says:

    The price of food is so crazy! Hope you enjoy it!

    Like

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