Savory Superfood Soup is one of my absolute all time favorites. It’s loaded with superfoods, spices and all things good. Another plus is that this Savory Superfood Soup actually helps promote weight loss, is only 157 calories per serving and has one gram of fat. Eat up!
Slow Cooker Savory Superfood Soup
Yields: 8 | Serving Size: 1 cup | Calories: 157 | Total Fat: 1 g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 0 | Carbohydrates: 32 g | Sodium:174 mg | Dietary Fiber: 8 g | Sugars: 6 g | Protein: 7 g | SmartPoints (Freestyle): 1 |
Ingredients
- 2 cups sliced carrots
- 1 large sweet potato, cut into 1/2" cubes
- 1 cup fresh or frozen green beans
- 1/2 cup fresh cilantro, chopped
- 1 small onion, diced
- 1 clove garlic, minced
- 2 (15 ounce) cans black beans, drained and rinsed
- 1/2 teaspoon crushed red pepper flakes
- 1/2 teaspoon black pepper
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Kosher or sea salt to taste
- 2 cups vegetable juice (I used R.W. Knudsen, Organic Very Veggie Juice, no sugar added)
- 2 cups vegetable broth, low-sodium
Instructions
- Combine all ingredients in the slow cooker, cover and cook on low 6-8 hours, or until veggies are tender. Add a tablespoon of reduced fat cheddar cheese, if desired.
- NOTE: If you prefer a less subtle onion and garlic taste, saute onion in 1 tablespoon olive oil until tender, about 5 minutes. Add garlic and saute 1 additional minute. Add to slow cooker along with other ingredients.
- To make this even more of a Superfood Soup, add 2 cups coarsely chopped kale the last 5 minutes of cooking, or until wilted.
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If you love to cook with your CrockPot, don’t miss 50 Slow Cooker Recipes Under 299 Calories and the Top 10 Weight Watchers Crockpot Recipes.
I don't really like sweet potatoes, how much difference would subbing a different potato make??
Jenn, Well, regular white potatoes are not a superfood…but it would work fine.
it would be fine to sub a different potato or to put butternut squash in it's place.
I've recently been tested again for allergies–sadly tomatoes have showed up again–how can I adapt this recipe to leave out tomatoes? thx!
Patty, Sub with another liquid…maybe carrot juice.
you can use roasted red peppers and puree them for the color of tomatoes!
What is i don't have a slow cooker, can i use the stove?
Shenifa, Sure!
Lentils would be a nice addition to this recipe!
shredded chicken would amp up the protein too – need to try this this weekend 🙂
Made this soup for dinner this evening and it is SO GOOD!! Great flavor and very satisfying.
Can I add chicken or other meat and follow the same directions/recipe?
Kim, Sure! I would recommend cutting the chicken/meat into 1-2″ cubes before adding to the slow cooker.
This was excellent. Lots of flavor! I did add the kale (I added a whole "bunch"–should have done half that). Very good.
Rachel, Thanks so much for the feedback!
Stumbled upon this yesterday. It's in the crockpot now! Adding spicy hot Italian sausage and packaging into individual freezer containers to take to work. My co workers are going to be so jealous of my lunches! This is my new favorite website. Thank you.
Nicole, Thank you so much! Lots more yummy recipes coming soon. 🙂
I was a little nervous about the sweet potato, but this soup is delicious!! I think I actually think I will change any other stew/soup recipe to adapt for sweet potato:) Thank you so much for posting!!
I can't wait to make this recipe. I'll be using V8 juice as it is gluten free. Thanks!
Can I use diced tomatoes with chili’s instead of tomato juice?
Katrina, Diced tomatoes will also work.
Unfortunately, 6-8 hours does not work for our schedule, as we are usually gone for 10 or so hours for work during the day. Can I cook on high for 4-6 hours (or do you have a suggested time on high) or would that ruin it?
Hi Mindee, Yes you can cook it on high for 3 to 4 hours.
Would this be considered a gluten free recipe?
Yes, but you should check the chili powder, canned beans, broth, and juice to ensure that additives with gluten are not in the ingredients. Particularly, you might want to check that the chili powder brand is gluten free.
Can you substitute something else for the cilantro… Ugh..
Teresa, Parsley is a great substitute for cilantro.
Need a reduced carb version. I guess taking out the black beans and potato and adding some protein, like chicken, would do it.
Black beans are a protein
Thank you for your time and sacrifice to post these recipes. You have helped me to look forward to cooking once again and healthy.
what is a good substitute for the vegetable juice? I don't keep that around .,. I tried searching the web but they just tell me how to make the stuff. I may just throw in some tomatoes
bxgirl, You can puree some tomatoes in the blender and use those instead.
This is one of my new favorite recipes! It's one of the first things I decided to make in my first crockpot, and what a great decision that was! I like it best with kale, and you can even throw some other things into it, such as corn and chickpeas, and it still turns out just as great. I see suggestions to add meat, and I think that sounds like it would be delicious. I can see shredded chicken pairing very well with all of the veggies in the soup. It ends up sweeter than I'd prefer – I guess from the sweet potato – but it's still absolutely yummy! I think that it has a unique flavor, and after recommending it to several other people, it's become a big hit elsewhere, too!
Learning2Cook, Thanks for the great feedback and for sharing!
Sound delicious but could I replace the black beans with navy or kidney beans?
Janet, Definitely!
Can you use dried black beans since is cooking for 6 to 8 hours?
Eddren, Just be sure to following the cooking instructions, i.e., soak time, boil first, etc. 🙂
The recipes that I have looked at all say a serving size is 1 cup, 1 cup will not fill me up. The recipes calories were low but most recipe will be lowered if only 1 cup is consumed. If the recipe is in the 300s and you add a salad and a whole grain product it would make the complete meal a hefty calorie count. Just saying.
Thanks for your comment, Pam. We believe that consuming appropriate serving sizes is important in maintaining a healthy lifestyle. This does not mean going hungry. Here are our recommendations on portion size https://skinnyms.com/what-is-a-portion-size/ and some tips to help you adjust https://skinnyms.com/8-easy-tips-for-controlling-portion-sizes/. In addition, it is important to note that not all calories are created equal. Eating a high-calorie meal of 100% clean foods is far better for our bodies than eating a low-calorie meal consisting of processed ingredients and empty calories. If you finish a meal and find yourself still hungry after 15-20 minutes, it is perfectly fine to munch on clean and healthy options until you are no longer hungry.
Pam, you could always add another protein to help fill you up. clean, certified organic chicken or turkey might help you feel “fuller.”
What would you recommend in place of green beans? ?
Katy, I think peas are a great option to green beans. Just add frozen peas about 10 minutes before turn off the slow cooker. 🙂
Just a wonderful recipe!! My busy season at work lasts for 2 1/2 months and I do not get to exercise so I have to modify my calorie intake during that period. This is tasty and extremely satisfying. Thanks for a great addition to my rotation!!
David, Thank you so much for the feedback! I’m so happy you enjoyed the soup. 🙂
blackbeans are so gassy..is there anyway to make them less so or what can be substituted for them…
Pat, Any type of beans or lentils are fine.
What about cabbage instead of kale?
Cabbage does not have the same nutrients as kale. If you’re ok with this you can definitely substitute cabbage for kale!
I am new here. Love all the feedback! Will try this soon.
I love this soup and want to make a big batch, does anyone know if this freezes well?
Bri, It definitely freezes well. I add this and most other soups and stews to mason jars when freezing. Just be sure not to over fill the jars or they may burst. 🙂
Also allow the soup to cool down before placing in the freezer.
Love the ingredients. Can this be eaten as a detox soup for 3 days or more?
Just made tonight…. did 1/2 the sweet potato only because the rest of my family doesn’t like sweet potato. Also did boneless breast chicken vs. beans (again since my family prefers chicken over beans). Added about 4 cloves garlic and more carrots and green beans. I think I would do 1/2 the chicken and 1 can of Bush’s Black Bean Fiesta next time to add a little more kick. Was quite good and will make again!
Thanks so much for the feedback and tips. 🙂
I love this recipe and have been using it for the last few years. I just got an Instant Pot. Have you adapted the recipe for the Instant Pot? Thank you!
Hi Carolyn, for the Instant Pot you can follow the instructions as directed. Instead, cook in the Instant Pot for 45 minutes on low pressure.
Made this soup, super delicious.
When I added it to the app to track it, says it’s 5 points, help
Good! I’m so happy you enjoyed the soup. It’s one of my favorites. 🙂
I tracked this on the WW app and says it is 5 points but you say 1. Can you help me out with this? Is it really 1 point?
I love love love this soup – was so delicious
Hi Janet – I just double checked and the one point is correct. There are a lot of zero point items in this recipe, including the black beans.
Thank you! I added it as a quick food and put it as 1 point. It’s super yummy and filling. A one point lunch WIN!