Crock Pot Butternut Squash, Kale and Bean Soup

Video | June 2017

Crock Pot Butternut Squash, Kale, and Bean Soup

Ingredients

  • 1 medium-sized butternut squash; peeled and chopped into 1-inch cubes (about 2 lbs)
  • 40 oz of low-sodium vegetable broth
  • 1 large yellow onion; peeled and roughly chopped
  • 2 or more large garlic cloves; minced
  • 3 (15 oz) cans low-sodium cannellini or other beans, rinsed
  • 2 (15 oz) cans diced, fire-roasted tomatoes with liquid
  • 3 bunches kale, other greens, or baby greens (if using 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

Spray crock pot with nonstick cooking spray.

Rinse beans and place in bottom of crock pot.

Peel and chop your yellow onion and place it on top of the beans in the crock pot.

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 (or use pre-cut squash and add on top of the onion.)

Then mince or microplane two large garlic cloves and place that on top of the butternut squash.

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!)

Finally, add 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 you will have enough broth.)

Place on HIGH for 4 hours and enjoy! This quick and easy fall soup is hearty enough to keep you full during the cooler months.

Nutrition Information per 1-cup serving:

Calories: 167

Carbohydrates: 36 grams

Protein: 9 grams

Fiber: 9 grams

Potassium: 792 mg

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

Potassium may reduce risk of stroke, high blood pressure, heart and kidney disorders, anxiety, and stress. It may also enhance muscle strength, metabolism, water balance, electrolyte functions, and nervous system function.