RESOLUTION – Get back on the healthy wagon with time restraints in mind.
To me and many others, the new year brings the resolution to get back into the swing of things while still battling the cold weather and time restraints. This is why I have titled January as the Month of the Crock-Pot.
Number four of five on my list of Crock-Pot meals this month is a must-try even for non-vegetarians: Veggie Bean Soup. This soup is not only uber-filling but it also contains lots of nourishing and potentially disease fighting ingredients. In fact, according to Nathalie Mcintosh, a doctoral candidate at the Boston University School of Public Health, “there is evidence that a vegetarian diet protects against cardio-vascular disease, particularly heart disease, and there may be some health benefits related to diabetes and colon cancer.” The benefits of eating a vegetarian-based meal are endless. Instead of convincing you of this, I’ll just quickly highlight some of these star ingredients in this Crock-Pot soup.
Carrots contain Vitamin A, B6 and K. They are also great sources of beta carotene, biotin and potassium.
Did you know? Beta carotene from carrots is converted to Vitamin A in the body which has been shown to support a healthy immune system, aid in bone growth and reproduction and improve healthy vision function of the retina.
Onions are excellent sources of Vitamin C and contain calcium, iron, folic acid and dietary fiber.
Did you know? If you smell an onion before it’s “damaged”, it typically remains fairly odorless. The powerful smell, flavor and even tearing effect of an onion is due to its sulfur content that is released once it is chopped, sliced or cooked.
Garlic is a powerhouse of Vitamin C and B6. It also contains selenium, calcium, copper, potassium, iron, phosphorus and fiber.
Did you know? This relative to onions and leeks is said to be one of the oldest crops. It was used in Ancient Egypt as a food to give the pyramid builders the ability to lift and endure the tumultuous task.
Cabbage has Vitamins B1, B2, B6, C and K as well as copper, folate, manganese, calcium and magnesium, niacin, iron, selenium and even some protein.
Did you know? The Selenium found in cabbage has been found to regulate thyroid function, reduce symptoms of asthma, boost immunity, improve fertility and lower chance of heart disease. Furthermore, this element found in foods may help defend against the silent killer, cancer.
Crock-Pot Vegetarian Veggie Bean Soup
Prep Time: 15 minutes
Cook Time: 8 hours
- 32 ounces of vegetable broth
- 2 cups potatoes, unpeeled and cubed
- 2 cups sliced leeks (white part only)
- 1 can (15 ounces) organic navy beans, drained
- 1 can organic diced tomatoes
- 1 cup cabbage, chopped or shredded
- 1 medium onion, chopped
- 1 cup celery, sliced
- 1 cup carrots, sliced
- 3 cloves garlic, chopped
- ¼ dried rosemary
- Sea salt and pepper
- For a quick prep, chop potatoes, onion, cabbage and garlic. Slice leeks, celery and carrots into ½ inch or less pieces.
- Combine broth, potatoes, leeks, tomatoes, onion, cabbage, celery, carrots, garlic and rosemary into large Crock-Pot.
- Cover and let cook on LOW for 8 hours.
- After about 7 hours, stir in beans, salt and pepper. Cover and let cook for remaining hour or until beans are heated all the way through.
TIP: Play with this recipe to make it your own. Try different types of beans instead Navy beans, or take away and add some of your other favorite veggies!
What did your recipe turn out like?
Send your feedback, ideas and pictures to us at firstname.lastname@example.org. Happy SLOW Cooking!
– CASEY EDMONDS, CHC
Health Advisor | Email Casey