3 Slow Cooker Soup Recipes
by Samantha Coogan, MS, RDN, LD
Black Bean Soup
Ingredients
• 2 cups or 1 pound dried black beans, soaked overnight and rinsed
• 1 (14.5 ounce) can crushed fire roasted tomatoes
• 1 bell pepper, cored and diced
• 2 jalapenos, cored and diced
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 2 tsp. oregano
• 3 tsp. chili powder
• 3 tsp. cumin
• 3 tsp. chipotle chili powder*
• 1 tbsp. Worcestershire sauce
• 2 bay leaves
• 4 cups low-sodium vegetable broth
• Toppings: diced avocado, chopped cilantro, diced green onions
Directions
• Place all ingredients into the slow cooker, stir together, and cook on HIGH for 8-10 hours.
• Remove bay leaves at end of cooking.
• Blend with an immersion blender until pureed.
• Serve warm in separate bowls and top with avocado, cilantro, and green onions.
Butternut Squash Soup
Ingredients
• 2 cups vegetable stock
• 2 cloves garlic, peeled and minced
• 1 carrot, peeled and diced
• 1 Granny Smith apple, cored and diced
• 1 medium (uncooked) butternut squash, diced and peeled
• 1 sprig fresh sage
• 1 white onion, diced
• ½ tsp. salt, or more to taste
• ¼ tsp. freshly-ground black pepper, or more to taste
• 1/8 tsp. cayenne, or more to taste
• Pinch of ground cinnamon and nutmeg
• ½ cup canned coconut milk
• (optional garnishes: extra coconut milk and cayenne)
Directions
• Add vegetable stock, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper, cayenne, cinnamon and nutmeg to a slow cooker.
• Toss to combine.
• Cook for 6-8 hours on low, or 3-4 hours on high, or until the squash is completely tender and mashes easily with a fork.
• Stir in the coconut milk.
• Use an immersion blender to puree the soup until smooth.
• Taste, and season with additional salt, pepper and cayenne if needed.
• Serve warm, with optional garnishes if desired.
Chicken & Quinoa Stew
Ingredients
• 2 small (12 ounces) boneless skinless chicken breasts
• 1 cup chopped yellow onion
• 1 cup chopped celery
• 1 cup diced carrots
• 1 ½ tsp. minced garlic
• ¾ cup uncooked quinoa
• 1 can (14.5 ounces) fire-roasted diced tomatoes
• 6 cups low-sodium chicken broth
• ¼ tsp. red pepper flakes
• ½ – 1 full tsp. Italian seasoning
• 2 tsp. dried oregano
• ½ – 1 full tbsp. dried basil
• Salt and pepper, to taste preference
• Parmesan Cheese
• Optional: fresh rosemary, fresh parsley
Directions
• Lightly grease a slow cooker with coconut oil.
• Add in the uncooked chicken breasts, yellow onion, celery, carrots, garlic, uncooked quinoa, and undrained fire-roasted diced tomatoes.
• Add in the broth along with all the seasonings.
• Cover and cook on high for 3-5 hours or until the quinoa has popped and the chicken shreds easily.
• Shred the chicken and return it to the crockpot.
• Add in any more seasonings to taste.
• Add in fresh rosemary and fresh parsley if desired.
• Top each bowl with freshly shredded Parmesan cheese and enjoy!
