Crock pots can help you create simple, healthy soups without spending hours in front of a stove. These cooking appliances heat foods slowly, so you can assemble ingredients in the morning and have a hearty meal waiting for you when you come home from school or work. Simple crock pot soups are healthy alternatives to fast foods and packaged convenience meals.
Chickpea Stew
Chickpeas are legumes that are rich sources of protein. They are also high in dietary fiber, which may lower triglycerides and promote heart health. Chickpea stew can easily be made vegetarian by adding eggplant cubes, portobello mushrooms or tofu, instead of fatty meats. Low-sodium vegetable broth adds flavor and body to this stew. Include onions, diced tomatoes, asparagus spears and sweet bell peppers and flavor with herbs and spices such as garlic, thyme, basil, cayenne pepper and rosemary.
Hot and Sour Soup
Hot and sour soup is a staple of Chinese restaurants; however, it typically contains chicken and pork, which are high in saturated fats that can contribute to heart disease. Restaurant versions are typically high in sodium. Make a healthy vegetarian version in a crock pot using low-sodium vegetable broth and light soy sauce. Substitute extra-firm tofu, shiitakes and straw mushrooms in place of pork and chicken. Add rice wine vinegar, green onions, red pepper flakes and white vinegar to flavor this soup. If you want more texture, add egg whites about 10 minutes before serving. Unlike whole eggs, egg whites are cholesterol-free.
Carrot and Ginger Soup
Carrots are rich sources of dietary fiber as well as beta-carotene, which your body uses to produce vitamin A. The slightly sweet flavor of carrots pairs well with ginger, a pungent root commonly used in Asian and Indian dishes. Add grated ginger and peeled, sliced carrots to vegetable broth. Then add potato cubes, black pepper, cayenne pepper and quartered, sliced onions in the broth. Low-fat butter and soy milk will add body to this flavorful, healthy soup.
Lentil Soup
Lentils provide protein and dietary fiber as well as zinc and B vitamins. Mix several types of lentils, such as red, green and golden lentils, to add color to this hearty crock pot soup. Add vegetable broth, sweet bell peppers, onions, lemon juice and low-fat butter. Lentils pair well with Indian spices and spice mixtures such as curry powder, cumin, cardamom, bay leaves, turmeric and garam masala.
References
- "Very Vegetarian"; Jannequin Bennett; 2001
- "Rose Elliot's Vegetarian Cookery"; Rose Elliot; 1997
Member Comments