Curried Cauliflower & White Bean Soup

Number of Servings: 4 (614g)
Active Time: 10 min.
Total Time: 8 Hours

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

  1. 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).
  2. 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 614g

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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