Kale and Red Quinoa Soup

From our friends at the American Heart Association

Image courtesy of the American Heart Association

Servings: 4
Serving Size: 1½ cup

Image courtesy of the American Heart Association

This protein-packed soup is an ideal dinner for busy days. Herbes de Provence lend a flavor of the French Riviera and the smoked paprika harmonizes nicely with the pepperiness of the kale.

Slow Cooker Size/Shape: 3- to 4½-quart round or oval

Slow Cooking Time: 6 to 8 hours on low, OR 2 to 3 hours on high

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 vegetables broth (low-sodium)

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 int 1/2-inch slices (about 1/2 cup)

1/2 cup chopped red onion

1 tablespoon olive oil

2 medium minced garlic cloves

3/4 teaspoon dried herbes de Provence or dried thyme, crumbled

3/4 teaspoon crushed red pepper flakes

1/2 teaspoon smoked paprika (sweet or hot)

1/4 teaspoon salt

1/4 teaspoon pepper

Directions

Put all the ingredients in the 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

Per serving (serves 4; serving size 1½ cup)

Calories:	245
Fat:	6.0 g (.5 g saturated, 1.0 g polyunsaturated, 3.0 g monounsaturated fats)
Cholesterol:	0 mg
Sodium:	294 mg
Total Carbohydrate:	40 g (10 g dietary fiber, 6 g sugars)
Protein:	10 g
Diabetic Exchanges:	2 starch, 2 vegetable, 1/2 lean meat

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