Slow Cooker Split Bean, Quinoa & Veggie Soup

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When I was doing an Ayurvedic panchakarma cleanse, Kitchari was the mainstay of my diet…high in protein, delicious, nutritious and oh so satisfying. I ate it for breakfast, lunch and dinner. However, in keeping with my anti-inflammatory alkaline approach to eating, I substituted quinoa for the traditional rice in the recipe. Even when not cleansing, I make this soup every week, freezing half of it in glass containers.

Further Food Nutritionist Commentary:

As a complete protein, quinoa contains all nine essential amino acids, it's one of the most
protein packed foods. It also has iron, magnesium and almost twice as much fiber
as other grains. Secondly, ghee, also known as clarified butter commonly used in
Southeast Asia, is rich in fat soluable vitamins--A, D, E and K, which promote bone and
brain health and is a great way to boost the immune system. With a high smoke point, it
doesn't burn easily while cooking. Yet, it's composed of almost all saturated fat and
should be used in moderation.

By Nikki Nies, MS, Nutritionist

Slow Cooker Split Bean, Quinoa & Veggie Soup

  • Prep Time: 15 minutes
  • Cook Time: 8-10 hours in slow cooker
  • Servings: 8

Ingredients

1 ½ cups dried split beans (any combination of green mung beans, split yellow dal, split chickpeas)
1 cup quinoa
6-8 cups water
3 tablespoons olive oil

1 tablespoon fennel seeds

seeds from 2 dried pods cardamom
2-inch piece fresh ginger root (minced)
1 tablespoon ground turmeric or one fresh root (grated)
1 tablespoon ground cumin

6 cups assorted vegetables (cut up into bite sized pieces)
1/4 teaspoon himalayan pink sea salt (add to each serving or will toughen beans if added while cooking)

 

Optional:

hot peppers (your preference as to type and amount, for heat)
1 stick of kombu (seaweed)
chopped parsley or cilantro as garnish to each serving

Instructions

  1.  Wash the beans and quinoa, cover with water and soak overnight (can soak them together).
  2. In a large skillet, heat the ghee or oil.
  3. Add seeds and spices to heat and quickly stir.
  4. Add drained quinoa and beans and mix.
  5. Turn the above into a slow cooker, adding the water and vegetables.
  6. Cook on low for 8-10 hours or until beans are tender.
  7. The simpler way (although it loses a bit of depth of flavor) is to skip the skillet and just add everything at once to slow cooker…still delicious and a time saver.
  8. Salt each serving to taste.
  9. Option to garnish each serving with parsley or cilantro. Enjoy!

 

 Wash the beans and quinoa, cover with water and soak overnight (can soak them together). In a large skillet, heat the ghee or oil. Add seeds and spices to heat and quickly stir. Add drained quinoa and beans and mix. Turn the above into a slow cooker, adding the water and vegetables. Cook on low for 8-10 hours or until beans are tender. The simpler way (although it loses a bit of depth of flavor) is to skip the skillet and just add everything at once to slow cooker…still delicious and a time saver. Salt each serving to taste. Option to garnish each serving with parsley or cilantro. Enjoy!  

Nutrition Information

Per Serving:  Calories: 179; Total Fat: 23g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 217mg; Potassium: 413mg; Carbohydrate: 26g; Fiber: 5g; Sugar: 2g; Protein: 5g

Nutrition Bonus:  Vit C: 41%; Vit A: 26%; Iron: 21%

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One thought on “Slow Cooker Split Bean, Quinoa & Veggie Soup

  1. Hannah Bornstein

    Love this hearty stew! I used split green peas and green lentils for my beans, and daikon, carrots and broccoli for my veggies. I’m serving it with wilted spinach, avocado, cilantro and crispy chickpeas! Delicious and satisfying – thanks for sharing!

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