Total Time:
3 hrs 55 mins
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Ingredients
4 cups low-sodium vegetable broth
2 (15 ounce) cans no-salt-added white beans, rinsed
1 (28 ounce) can no-salt-added diced tomatoes
1 cup unsalted tomato sauce
2 medium carrots, thinly sliced
½ medium onion, diced
2 cloves garlic, minced
1 tablespoon tomato paste
½ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon smoked paprika
4 cups Tuscan kale, chopped
1 teaspoon salt
2 tablespoons grated Parmesan cheese
1 tablespoon za’atar (Optional)
6 slices toasted crusty whole-wheat bread
Directions
Combine broth, beans, tomatoes, tomato sauce, carrots, onion, garlic, tomato paste, oregano, thyme and paprika in a 3 1/2-quart slow cooker. Cover and cook on High for 3 1/2 hours. Stir in kale. Cover and cook until the kale is tender, 10 to 15 minutes. Stir in salt. Top with Parmesan and za’atar, if using. Serve with bread.
Equipment
3 1/2-quart slow cooker
Originally appeared: EatingWell.com, December 2022
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Nutrition Facts (per serving)
247
Calories
3g
Fat
44g
Carbs
13g
Protein
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Nutrition Facts
Servings Per Recipe
6
Serving Size
1 3/4 cups soup & 1 slice bread
Calories
247
% Daily Value *
Total Carbohydrate
44g
16%
Dietary Fiber
11g
39%
Total Sugars
9g
Protein
13g
26%
Total Fat
3g
4%
Saturated Fat
1g
5%
Cholesterol
1mg
0%
Vitamin A
5392IU
108%
Vitamin C
34mg
38%
Vitamin E
2mg
13%
Folate
37mcg
9%
Vitamin K
83mcg
69%
Sodium
331mg
14%
Calcium
159mg
12%
Iron
4mg
22%
Magnesium
102mg
24%
Potassium
803mg
17%
Zinc
2mg
18%
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.