Hearty Bean and Veggie Soup

The weather in SoCal has cooled down significantly this past week! The cool weather has put me in the mood for soups and chili's!

We gave this a try last night and it was delicious! It's a hearty, filling and nutritious meal!

This recipe has so many health benefits! I've listed a few of these amazing benefits below because I feel it's so important to understand what is going into your body, good or bad.

Let's start with the beans. Beans act as anti-diabetes and weight loss foods because the body digests them slowly, which stabilizes blood sugar levels, reducing hunger and caloric drive and helping to prevent food cravings. Beans have high levels of fiber which keeps you fuller longer. They provide iron, zinc, B vitamins, magnesium, and potassium, among many other nutrients. All of these vitamins increase your immune function helping to fight off infections, like the flu.

Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. The antioxidants in carrots boost the immune system to keep us healthy. Carrots are a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.

Digested garlic helps boost the immune system and reduces the severity and length of cold and flu symptoms. One study showed that taking a daily garlic supplement reduced the number of colds participants experienced by 63%. Studies have also reported that the average length of cold symptoms were reduced from five days to a day and a half. If you like garlic, try adding more to your meals when you feel a cold coming on.

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Bean and Veggie Slow Cooker Soup

Ingredients:

• 2 14.5-oz cans no-salt-added fire-roasted diced tomatoes, undrained

• 2 cups low sodium vegetable broth

• 1 15-oz can no-salt-added kidney beans, rinsed and drained

• 1 15-oz can no-salt-added cannellini beans, rinsed and drained

• 1 15-oz can no-salt-added red beans, rinsed and drained

• 1 onion, chopped

• 1 cup coarsely chopped carrots

• 1/2 cup chopped celery

• 1/2 cup chopped parsnips

• 2/3 cup red wine or low sodium vegetable broth

• 6 garlic cloves, roughly chopped

• 2 tsp. chopped fresh thyme

• 1 tsp chopped fresh rosemary

• 2 cups thinly sliced stemmed kale (optional)

• 2 tbsp balsamic vinegar

• Sea Salt and ground black pepper, to taste

Instructions:

1. In a 5-6 quart slow cooker, combine the first 13 ingredients (through rosemary).

2. Cover and cook on low 8-9 hours, or high 4 hours. Stir in kale (if using) the last 30 min of cooking. Before serving, stir in vinegar and season with salt and pepper. Sprinkle with additional fresh thyme or rosemary.