Friday, October 14, 2016

Fall Food! Easy & Healthy Slow Cooker Soups

Rosemary White Bean Soup

This dump-and-go hearty soup is SO easy, and the finished product can be as low-fat or as decadent as you like! Canned white beans pack a fiber punch and take on any flavor you add to them - serve drizzled with olive oil, top with a dollop of kale pesto, or Greek yogurt and finely chopped rosemary to garnish :)


1 yellow onion, large dice
4 garlic cloves, crushed
2 cans white beans (low sodium if available)
2-4 sprigs rosemary
4 cups vegetable stock or bone broth, or just enough to cover
Salt and pepper to taste
1 lemon
Olive oil or half and half, to taste

Dump first four ingredients into slow cooker. Add just enough liquid to cover ingredients, or more if simmering all day. Add 1 tsp pepper and 1 1/2 teaspoons salt (more if using unsalted homemade stock and low sodium beans).

Cook on low at least four hours. While hot, or when cool enough to handle, purée in a blender or Nutribullet in batches, adding the zest and juice of one lemon and 3 tablespoons olive oil if using. Pour blended soup into a pot and keep warm.

Add half and half to taste, if needed, and season generously with salt and pepper.

Roasted Carrot Miso Soup

Miso paste can be found at your local Asian market or other specialty food store. It is very salty, so be sure to use low sodium broth or plain water and add miso one tablespoon at a time until the flavor suits you. The carrots I used were extra sweet, so I added almost four tablespoons miso, but with milder vegetables you may need less.


1 yellow onion, roughy chopped
2 pounds carrots, roughly chopped
1 tsp pepper
2 tablespoons olive oil, divided
2 cloves garlic, smashed
1 inch knob ginger, peeled
4 cups water or stock (I used starchy water left over from boiling potatoes)
3-4 tablespoons white miso paste (find at Asian markets or other specialty stores)

Preheat onion to 400. Prepare two baking sheets with foil.

Chop the carrot and coat with a little more than half the olive oil and pepper. Spread out on baking sheet and roast on top middle rack. Repeat with onion and roast on bottom rack. Check after 20 minutes, as onion may cook quickly, and carrots may take up for 40 minutes or longer depending on size. When the vegetables are somewhat browned on the edges, they are done.

Deglaze the carrots with water if they are stuck to the pan. Transfer the cooked onions, carrots and any liquid to a slow cooker. Add crushed garlic and just enough water or stock to cover.

Cook on low for 8 hours. Add ginger and purée in blender or Nutribullet in batches, adding miso paste as you go and more water if needed to blend. Taste for seasoning. Serve garnished with cilantro, crushed cashews or Sriracha!

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