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Slow Cooker Vegan Kale and White Bean Soup – vegetarian recipe
Stav Kogan

Slow Cooker Vegan Kale and White Bean Soup

This Slow Cooker Vegan Kale and White Bean Soup is the ultimate 'set it and forget it' recipe. It's a powerhouse of nutrition, packed with plant-based protein, fiber, and essential vitamins, yielding a rich, flavorful, and deeply satisfying soup.
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Prep Time 10 minutes
Cook Time 5 hours
Total Time 5 hours 10 minutes
Servings: 6 serving
Calories: 188
Ingredients Method Nutrition

Ingredients
  

  • 42 ounces (1.25 L) vegetable broth
  • 1 15-ounce can / 425 g (15 oz) tomato puree
  • 1 15-ounce can / 425 g (15 oz) small white beans or Great Northern beans, rinsed and drained
  • 1/2 cup (100 g / 3.5 oz) uncooked converted or long-grain white rice
  • 1/2 cup (75 g / 2.65 oz) finely chopped onion
  • 2 cloves garlic, minced
  • 1 teaspoon (5 ml / 0.2 fl oz) dried basil
  • 1/4 teaspoon (20 ml / 0.7 fl oz) salt, or to taste
  • 1/4 teaspoon (20 ml / 0.7 fl oz) ground black pepper
  • 8 cups (12 ounces) / 340 g (12 oz) coarsely chopped fresh kale leaves
  • Vegan Parmesan cheese, for serving (optional)
  • Brighten It Up: A squeeze of fresh lemon juice stirred in at the very end will brighten all the flavors and cut through the richness of the soup.
  • Smart Storage: This soup is fantastic for meal prep. Store leftovers in an airtight container in the refrigerator for up to 4 days. It also freezes beautifully for up to 3 months.
  • Green Swaps: If you're not a fan of kale, you can easily substitute it with fresh spinach or Swiss chard. Add them at the very end, as they will wilt much faster than kale.
  • Boost the Umami: For a deeper, richer flavor, add a tablespoon of nutritional yeast along with the other seasonings at the beginning of the cooking process.

Method
 

  1. In a 3. 5- to 4-quart slow cooker, combine the vegetable broth, tomato puree, rinsed and drained beans, uncooked rice, chopped onion, minced garlic, dried basil, salt, and pepper.
  2. Stir everything together to ensure it's well mixed.
  3. Cover the slow cooker and cook on the low-heat setting for 5 to 7 hours or on the high-heat setting for 2. 5 to 3. 5 hours, until the rice is tender.
  4. Just before serving, stir the chopped kale into the hot soup. The residual heat will wilt the kale perfectly in just a few minutes, keeping it vibrant and tender-crisp. Ladle into bowls and, if desired, sprinkle each serving with vegan Parmesan cheese.

Nutrition

Calories: 188kcalCarbohydrates: 42gProtein: 10gFat: 1g

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