This satisfying, gluten-free soup is packed with healthful ingredients—cauliflower, sweet potatoes, beans—and Indian flavors. The ingredients require a little prep time, but the soup itself doesn’t get any easier to make—just stir and turn on the slow cooker! For a dairy-free version, simply omit the yogurt garnish.
Tip: It’s always a good idea to thaw frozen ingredients before adding them to the slow cooker crock. Extreme temperature changes as the slow cooker starts to heat the frozen food can cause the crock to crack.
This recipe is adapted from Everyday Gluten-Free Slow Cooking, by Kimberly Mayone and Kitty Broihier, MS, RD, LD (Sterling, 2012). Available on Amazon or your local bookseller.
Ingredients
- 1 (16 oz.) bag frozen cauliflower florets, thawed
- 1 leek, trimmed, washed well, and thinly sliced
- 1 Tbsp.+1 tsp. curry powder
- 1 tsp. grated fresh ginger
- ½ tsp. salt
- ¼ tsp. cayenne pepper or more to taste
- 1 (32 oz.) container low-sodium vegetable broth
- 1 lb. sweet potatoes, peeled and cut into 1" chunks
-
2 (15.5 oz.) cans no-salt-added cannellini beans, rinsed and drained
Optional Garnishes*:
- ¼ cup plain, nonfat Greek yogurt
- 2 Tbsp. finely chopped fresh cilantro
Directions
- Stir together all ingredients except the Greek yogurt and cilantro (if using) in the slow cooker crock. Cover and cook 8 hours on LOW (or 4 hours on HIGH).
- Stir well before serving. Garnish bowls with the yogurt and cilantro, if desired.
*Optional garnishes have not been included in the rating of this recipe.
Nutrition Facts
4 servings per container
Serving Size 614 g
| Amount per serving | ||
|---|---|---|
| Calories | 265 | |
| % Daily Value* | ||
| Total Fat 2g | 3% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 550mg | 24% | |
| Total Carbohydrate 53g | 19% | |
| Dietary Fiber 13.5g | 50% | |
| Total Sugars 10g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 29g | ||
| Protein 11g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 143.2mg | 10% | |
| Iron 4mg | 20% | |
| Potassium 930mg | 20% | |
| Vitamin A 884.6mcg | 100% | |
| Vitamin C 60.9mg | 70% | |
| Vitamin E 1.1mg | 6% | |
| Vitamin K 31.4mcg | 25% | |
| Thiamin 0.9mg | 80% | |
| Riboflavin 0.3mg | 25% | |
| Niacin 2.5mg | 15% | |
| Vitamin B6 0.4mg | 25% | |
| Folate 100.6mcg | 25% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 0.3mcg | 0% | |
| Chloride 13.1mg | 0% | |
| Pantothenate 1.1mg | 20% | |
| Phosphorus 212.2mg | 15% | |
| Iodine 12.4mcg | 8% | |
| Magnesium 115.8mg | 30% | |
| Zinc 2.2mg | 20% | |
| Selenium 2.6mcg | 6% | |
| Copper 0.3mg | 35% | |
| Manganese 0.8mg | 35% | |
| Chromium 0mcg | 0% | |
| Molybdenum 6.8mcg | 15% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), No Salt Added Cannellini Beans (organic White Kidney Beans, Water, Kombu Seaweed), Sweet Potato, Cauliflower, Leeks, Curry Powder (spices, Turmeric, Garlic, Silicon Dioxide), Salt, Ginger Root, Cayenne Pepper.
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