Slow cookers are essential kitchen tools for creating healthy comfort food with little effort. This bean soup provides filling plant-based protein and fiber, finished off with nutrient-rich kale. The ingredients can be quickly combined in the morning, and your soup will be ready in six hours.

Yield: 8 servings

Preparation time: 10 minutes

Cooking time: 6 hours

Ingredients

• 1 cup chopped onion
• 2 cloves garlic, minced
• 1/3 cup chopped carrot
• 1 ½ cups dry pinto beans, soaked overnight, drained
• 1 cup dry navy beans, soaked overnight, drained
• 1 cup dry red kidney beans, soaked overnight, drained
• 10 cups water
• 1 ½ tsp fine-ground sea salt
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp ground black pepper
• 2 cups chopped kale

Directions

1. Place the onion, garlic, and carrots in the bowl of a slow cooker.
2. Place the beans in a medium saucepan, cover with two inches of water, and boil for 10–30 minutes. Do not skip this step, as boiling destroys plant toxins that naturally occur in beans. Drain the beans and add to the slow cooker. Pour in 10 cups of water and stir. Set to high, cover with the lid, and cook for 6 hours or until the beans are tender.
3. Stir in the salt, cumin, coriander, black pepper, and the kale. Stir well for about 15 seconds to allow the heat from the beans to slightly wilt the kale before serving.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.