Heart-Healthy Soups and Salads Heart Month 2019-Recipe Book | Page 6

Quick Tips
Cooking Tip: Did you know that beets also can be cooked in a slow cooker? Simply
wrap each beet in foil and place as many as will fit in one layer into the slow cooker
bowl (about 4-5 medium beets in a large slow cooker). Cover with lid and cook on high
heat until tender, about 4-5 hours. From there, peel and trim each beet; then, simply
turn into 4 cups chopped beets to use for the salad.
Keep it Healthy: If not in the canned aisle, grapefruit segments can sometimes be
found in plastic cups in the produce section. Drained of the juice, they can be a great
portable fruit option for a work lunch or kid snack.
Tip: If possible, use a pair of disposable kitchen gloves when peeling and chopped raw
beets; otherwise, pink-hued hands will be in your future.
Nutrition Facts (per serving)
Calories: 170
Protein: 3g
Fiber: 3.4g
SLOW COOKER KALE
and RED QUINOA SOUP
This protein-packed soup is an
ideal dinner for busy days. Herbes
de Provence lend a flavor of the
French Riviera, and the smoked
paprika harmonizes nicely with the
pepperiness of the kale.
Number of Servings: 4 (1-1/2 cups per
serving)
Ingredients
• 1 14.5-oz. can no-salt-added whole
tomatoes, undrained
• 1 14.5-oz. can no-salt-added great
northern beans, rinsed and drained
• 4 cups coarsely chopped kale (half of a 5-oz. bunch), any large stems discarded
• 2 cups fat-free vegetable broth (low-sodium)
• 1/2 cup red quinoa, rinsed and drained in a fine-mesh sieve
• 1 medium carrot, cut into 1/2-inch slices (about 1/2 cup)
• 1 medium rib of celery, cut into 1/2-inch slices (about 1/2 cup)
• 1/2 cup chopped red onion
• 1 tablespoon olive oil
• 2 medium minced garlic cloves
• 3/4 teaspoon dried Herbes de Provence or dried thyme, crumbled
• 1/2 teaspoon crushed red pepper flakes
• 1/2 teaspoon smoked paprika (sweet or hot)
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
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