Nutrition Facts
Nutrition Facts
Calories | 245 | |
---|---|---|
Total Fat | 6.0 g | |
Saturated Fat | 0.5 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 1.0 g | |
Monounsaturated Fat | 3.0 g | |
Cholesterol | 0 mg | |
Sodium | 294 mg | |
Total Carbohydrate | 40 g | |
Dietary Fiber | 10 g | |
Sugars | 6 g | |
Added Sugars | 0 g | |
Protein | 10 g |
Dietary Exchanges
2 starch, 2 vegetable, 1/2 lean meat
Ingredients
-
1 14.5-ounce can no-salt-added whole tomatoes, undrained -
1 14.5-ounce can no-salt-added great northern beans, rinsed and drained -
4 cups coarsely chopped kale (1/2 of a 5-ounce bunch), any large stems discarded -
2 cups fat-free, lower-sodium vegetable broth -
1/2 cup red quinoa, rinsed and drained in a fine-mesh sieve -
1 medium carrot, cut into 1/2-inch slices (about 1/2 cup) -
1 medium rib of celery, cut into 1/2-inch slices (about 1/2 cup) -
1/2 cup chopped red onion -
1 tablespoon olive oil -
2 medium garlic cloves, minced -
1 teaspoon dried thyme, crumbled -
1/2 teaspoon crushed red pepper flakes -
1/2 teaspoon smoked paprika (sweet or hot) -
1/4 teaspoon salt -
1/4 teaspoon pepper
Directions
-
Put all the ingredients in a 3- to 4 1/2-quart round or oval slow cooker. Cook, covered, on low for 6 to 8 hours or on high for 2 to 3 hours, or until the vegetables and quinoa are tender.