Slow Cooker Summer Vegetable Soup with Rice

14 570 279
Ingredients Minutes Calories
Prep Cook Servings
30 min 9 h 6
Slow Cooker Summer Vegetable Soup with Rice
Health Highlights

Ingredients


1 can(s) (28oz) Diced tomatoes, low sodium, canned
1 can (15oz) Chickpeas, canned, low sodium (drained and rinsed)
1 large White onion (chopped)
2 large stalk(s) Celery (chopped)
2 clove(s) Garlic (minced)
4 medium Carrots (peeled and chopped)
2 medium potato(s) Red potato (peeled and chopped)
1 large pepper(s) Red bell pepper (chopped)
1 medium Zucchini (chopped)
6 cup Vegetable stock/broth, low sodium
1/2 cup White rice, long-grain, dry
1 cup Basil, fresh (chopped)
1 tbsp Extra virgin olive oil (1-2 tbsp for serving, optional)
1/4 cup grated Parmesan cheese, low sodium (optional)

Instructions


  1. Combine the diced tomatoes, chickpeas, onions, celery, garlic, carrots, potatoes, bell pepper, zucchini, and vegetable stock in the slow cooker. Cover and cook on LOW for 8 - 9 hours or on HIGH for 4 - 5 hours, or until the vegetables are tender. 
  2. Stir in the rice. Cover and cook on HIGH, 30 minutes longer, or until the rice is tender and the soup is thick.
  3. Stir in the fresh basil and let the soup cool to room temperature.
  4. Spoon into bowls. Serve with a drizzle of olive oil and a sprinkling of Parmesan cheese if desired.




     

Notes:

Quick Tips:

  • Ideal Slow Cooker Size: 5 to 6-Quart.
  • Weight Watchers Friendly - 5 WWPP; 3 WWSP

Nutrition Facts

Per Portion

Calories 279
Calories from fat 50
Calories from saturated fat 13.5
Total Fat 5.6 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.0 g
Monounsaturated Fat 13.1 g
Cholesterol 3.5 mg
Sodium 201 mg
Potassium 1254 mg
Total Carbohydrate 52 g
Dietary Fiber 10.3 g
Sugars 9.6 g
Protein 10.6 g

Dietary servings

Per Portion


Grain 0.4
Meat Alternative 0.4
Vegetables 4.9

Energy sources


Pygal67%455.97598097273624238.9057264514598818%292.3445891151458190.9267405425888715%339.66832354111176117.067860455293867%18%15%CarbohydratesFatProtein

Meal Type(s)

Soup




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