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Springtime Minestrone Crock Pot Soup with Nutritarian Parmesan


Springtime Minestrone Crock Pot Soup with Nutritarian Parmesan

Serves: 6

Category: Soups and Stews
Author: www.drfuhrman.com
Tags: Anti-Cancer/High Micronutrient

Average Rating: 
Rated by: 11 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Don't put away your slow cooker yet! This soup can be cooking while you are outside enjoying the beautiful weather. Asparagus, green peas and watercress add a new twist to classic minestrone.

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Ingredients:

For the soup:
1 onion, diced
3 carrots, peeled and sliced
3 garlic cloves, minced
3 cups diced tomatoes
1 1/2 cups cooked cannellini beans, or 1 (15 ounce) can no-salt-added or low sodium cannellini beans, drained
1/2 cup hull-less barley (dry)
1 small bunch kale, tough stems removed, leaves chopped
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon black pepper
1 tablespoon Dr. Fuhrman's MatoZest or other no-salt seasoning blend adjusted to taste
3 cups no-salt-added or low sodium vegetable broth
1 cup carrot juice
2 cups water
12 thin asparagus spears, cut into 2-inch pieces
1 cup frozen green peas
3 cups watercress, tough stems removed
For the Nutritarian Parmesan:
1/2 cup raw almonds, walnuts or pine nuts
1/2 cup nutritional yeast (see note)

Instructions:

Add diced onions, carrots, garlic, diced tomatoes, cannellini beans, barley, kale, oregano, thyme, black pepper, MatoZest, broth, carrot juice and water to crock pot. Cook on low for 6 hours.

Add asparagus and peas. Cook for 20 minutes or until asparagus is tender. Add watercress and continue cooking until watercress is wilted.

To make Nutritarian Parmesan, place almonds and nutritional yeast in a food processor and pulse until the texture of grated Parmesan is achieved. Sprinkle soup with Nutritarian Parmesan before serving.

To make on the stove top, combine all ingredients except asparagus, peas, watercress and Nutritional Parmesan in a soup pot. Bring to a boil, reduce heat and simmer covered for 45 minutes or until barley is tender. Add asparagus and peas and continue cooking for 10 minutes or until asparagus is tender. Add watercress and stir until wilted.

Note: Use an unfortified nutritional yeast that does not contain excessive amounts of B vitamins and synthetic folic acid.

Calories 318; Protein 20 g; Carbohydrates 50 g; Sugars 8 g; Total Fat 6.1 g; Saturated Fat 0.8 g; Cholesterol 0 mg; Sodium 140 mg; Fiber 15.2 g; Beta-Carotene 9386 ug; Vitamin C 58 mg; Calcium 182 mg; Iron 5.1 mg; Folate 132 ug; Magnesium 124 mg; Potassium 1065 mg; Zinc 4.1 mg; Selenium 9.3 ug

Comments (8):

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citizenofheaven

04/27/2013 07:28 PM

Rated this recipe:

OUTSTANDING!!! ... with or without the nutritarian parm, this is delicious ... I doubled the recipe ... glad that I did ... will have PLENTY to freeze ... non-ETLer said that it was excellent ... Soooo nutritious ... chock full of great veggies ...

Jeffk24

05/05/2013 04:57 PM

Rated this recipe:

Great recipe. My modifications: no barley, didn't have asparagus so used Brussels sprouts and okra. The okra was awesome in it . Next time I will try to have asparagus but I'm definitely adding the okra in.. I also I cooked it on the stove for 30 minutes and it came out great. I would cook it the exact same way again. Also it makes easily 7-10 servings so be prepared for leftovers
This comment was last edited on 06/06/2013 09:57 AM

maliabakes

05/06/2014 09:44 PM

Rated this recipe: (no rating)

This recipe is fantastic! Even my meat eating husband loved it! Wanted it 2 days in a row! Since I did not have enough carrots to juice, I added red wine instead! I also added a little vegan sausages to it ( my husband thought it was real sausage!) such a great recipe...and freezes very well!

Sandi

05/13/2014 07:57 PM

Rated this recipe:

Very good, and better the next day. I added mushrooms. After 6 hours, it needed an hour on high for the frozen peas and asparagus to cook. I added balsamic to the broth before adding the topping, which made it richer and more delicious.

LindenMorrisDelrio

05/25/2014 06:38 PM

Rated this recipe:

Oh my goodness! This was so delicious...don't need the vegan parm, for those of you who are watching your fat intake. I added a jalepeno which gave it a bit of a kick. Really lovely and tasty. My body literally KNOWS it is eating the way it is meant to, when it sees and eats this kind of food! Cheers!
This comment was last edited on 05/25/2014 06:39 PM

Twhite

08/18/2014 04:07 PM

Rated this recipe:

Yummy - even without the parmesan (which I was too lazy to make)!

kjwburf

10/01/2015 03:49 PM

Rated this recipe:

This was really lacking in flavour. All my spices were fresh so that wasn't the reason. My one son agreed to finish the leftovers for lunches but no one else could eat any more.

Bruce Spence

04/23/2016 03:36 PM

Rated this recipe:

Springtime or not, I'll be making this again and again and again. Next time, I will try changing the ratio of vegetable broth to carrot juice 1 to 1.