Ingredients:
- note: if using dried beans, rinse and soak for approximately 3 hours or some people prefer to soak them overnight. do not use the water they have been soaked in.
- note: you can omit the 3 cubes of vegetable bullion step and use 3 cups low sodium vegetable stock/broth and 3 cups filtered water. i make my own vegetable broth.
- 1/2 tsp. celtic sea salt (optional it you can'tsp find it)
- this recipe is so flexible. you can add a large can of diced tomatoes with a can of rinsed kidney beans and voila... a different take on a great recipe.
Directions:
- Combine all ingredients in a crock pot and cook on high for 4 hours. The house will smell amazingly delicious!
- Toppings:
- Soy cream
- Shredded veggie cheddar cheese
- Chopped flat leafed parsley or cilantro
- Chopped mild green chilies or green peppers
- Diced tomatoes
- Chopped spring onions
- Psst... Sour Cream is really good on top ;-)
- Double Psst... If you really want to be naughty and turn this recipe from vegetarian to meat eaters - it's great with a ham hock added. Okay, I just blew the whole good for you thing, sheesh...
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 298.44 Kcal (1250 kJ) | ||
| Calories from fat | 28.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.2g | 5% | |
|---|---|---|---|
| Sodium | 586.77mg | 24% | |
| Potassium | 852.1mg | 18% | |
| Total Carbs | 52.47g | 17% | |
| Sugars | 4.5g | 18% | |
| Dietary Fiber | 15.54g | 62% | |
| Protein | 17.52g | 35% | |
| Vitamin C | 7.3mg | 12% | |
| Iron | 5.1mg | 28% | |
| Calcium | 256.8mg | 26% | |
| Amount Per 100 g | |||
| Calories | 38.34 Kcal (161 kJ) | ||
| Calories from fat | 3.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.41g | 5% | |
|---|---|---|---|
| Sodium | 75.39mg | 24% | |
| Potassium | 109.48mg | 18% | |
| Total Carbs | 6.74g | 17% | |
| Sugars | 0.58g | 18% | |
| Dietary Fiber | 2g | 62% | |
| Protein | 2.25g | 35% | |
| Vitamin C | 0.9mg | 12% | |
| Iron | 0.7mg | 28% | |
| Calcium | 33mg | 26% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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