Tag Archives: stew

Slow Cooker White Bean and Kale Soup – Gluten Free, Vegan

Slow Cooker White Bean and Kale Soup – Gluten Free, Vegan

white bean northern gluten free vegan kale soup crock pot slow cooker fiber soup protein

We eat this soup all year long. It’s very popular in our house and it just dawned on me that I haven’t shared it yet. Why should I keep this awesome soup to myself? It’s got so much going for it:

  • Gluten Free
  • Protein rich
  • Fiber Rich
  • Few Ingredients
  • Slow Cooker Simple
  • Reheats so good. The leftovers get better tasting each time
  • Includes KALE! Anything that includes kale is super awesome.
  • Makes enough for us to eat it all week long, which is especially good on busy days when we don’t have time to cook.
  • Vegan but can be adjusted easily for carnivores. (Cubed ham would be very tasty and chicken breasts would be so tender they would shred right into the soup with the twist of a fork)

white bean northern gluten free vegan kale soup crock pot slow cooker fiber soup protein

 { I always choose organics whenever available }

Slow Cooker White Bean and Kale Soup
 
Prep time
Cook time
Total time
 
Slow Cooker White Bean and Kale Soup
Author:
Recipe type: Slow Cooker, Protein, Vegan,
Serves: 8
Ingredients
  • 1 lb. dry northern beans
  • 1 large bunch of fresh kale (leaves removed from thick stems and leaves torn up into smaller pieces)
  • 7 cups water
  • 3 cups vegetable broth (or you can use all water, your choice)
  • 2 tablespoons olive oil
  • 1 sweet onion, diced
  • 3 stalks celery, diced
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • 1 teaspoon minced garlic
  • ½ teaspoon thyme
Instructions
  1. Combine all ingredients in a large crock pot except for the kale.
  2. Cook on low for 9 hours.
  3. Put kale in at hour 8 and continue cooking until kale is wilted to suit you. Some people like their kale wilted like spinach and some like it more sturdy. It's totally up to you.
  4. Makes awesome leftovers too.

 

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Grass-Fed Bison Chili

Grass-Fed Bison Chili

grass fed bison chili protein low fat buffalo tomato stew legume kidney bean

We are big fans of grass-fed bison in our house. I like the flavor of bison much better than beef and it’s naturally lower in fat and higher in protein which I love too. I recently wrote about grass-fed bison stuffed peppers that were phenomenal.

Since the peppers were a big hit, I picked up some more bison at Whole Foods and tossed around ideas for the next bison recipe. The hubby suggested chili. Since it’s still friggin’ cold as snot here (at the end of MARCH no less), chili was not out of the question. Plus we can eat it all week.

We basically winged the recipe and what resulted was this savory chunky chili. This recipe has a good amount of heat. Just enough to feel it in the back of your throat. I personally like a LOT of heat so I added some hot peppers as a garnish afterwards. The hubby doesn’t like too much heat so I didn’t go nuts in the recipe because the thing with heat is that you can add as much as you want but you can’t take it out.

bison grass fed chili low fat protein fiber beans kidney black legume pepper onion

Grass-Fed Bison Chili
 
Prep time
Cook time
Total time
 
Grass-Fed Bison Chili
Author:
Recipe type: Slow Cooker
Serves: 6
Ingredients
  • 2 pounds ground grass-fed bison
  • 1 red bell pepper diced
  • 1 large yellow onion diced (about 1½ cups)
  • 2 cans tomato sauce
  • 2 cans dark red kidney beans (drained and rinsed)
  • 1 can black beans (drained and rinsed)
  • 1 can fire roasted diced tomatoes (do not drain)
  • 4 tsp chili powder
  • 1 tsp dried mustard
  • ½ tsp cayenne pepper
  • ½ tsp dried basil
  • ½ tsp black pepper
  • **Optional: 1 large jalapeno diced (include seeds for more heat, exclude for less)**
Instructions
  1. Cook onion and grass-fed ground bison until bison is browned, drain fat. You'll want to use a little oil in the pan because bison is naturally low in fat (I used coconut oil).
  2. Combine cooked bison/onion mixture and all other ingredients in a 6 quart (or larger) Crock Pot.
  3. Set on Low for 8-10 hours or High for 4-5 hours.

 

 

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