Easy Crockpot White Bean & Vegetable Soup for Immune Support

When the days get colder and schedules get busier, a slow cooker can do a lot of the work for you. This simple white bean and vegetable soup combines colorful whole foods, fiber-rich beans, leafy greens and flavorful herbs and spices in one cozy meal. 

It also brings together several nutrients that help support normal immune function. Sweet potatoes and carrots provide beta-carotene, which the body can convert to vitamin A. Kale contributes vitamins A and C along with beneficial plant compounds, while white beans provide plant-based protein, fiber and minerals including zinc and iron. 

Garlic, onion and ginger bring more than flavor to the pot. These aromatic ingredients contain naturally occurring plant compounds and have long histories of culinary and traditional use. 

And if you want to bring a little herbalism into your slow cooker, there’s an easy way to do that, too. 

An Herbalist’s Soup Hack: Add Astragalus 

Astragalus root has a long history of traditional use for supporting immune health. Dried astragalus is often available as long slices or sticks of the root, making it especially easy to incorporate into foods that cook low and slow. 

Simply add a few pieces of dried astragalus root to your slow cooker along with the broth and vegetables. As the soup cooks, the root simmers right alongside everything else. Remove the pieces before serving, just as you would a bay leaf. 

It's an easy way to incorporate a traditional herbal preparation into an everyday meal without adding another step to your routine. 

Turmeric is another optional addition. Add a little ground turmeric and black pepper before cooking for warm, earthy flavor and another colorful plant ingredient. 

Crockpot White Bean & Vegetable Soup 

Makes: About 6 servings 

Prep time: 15 minutes 

Cook time: 4–5 hours on HIGH or 7–8 hours on LOW 

Ingredients 

• 2 15-ounce cans cannellini or Great Northern beans, drained and rinsed 
• 1 medium sweet potato, peeled and diced 
• 2–3 carrots, sliced 
• 1 medium yellow onion, diced 
• 3 cloves garlic, minced 
• 1 tablespoon freshly grated ginger 
• 6 cups low-sodium vegetable broth 
• 1 teaspoon dried thyme 
• ½ teaspoon dried rosemary 
• ½ teaspoon black pepper 
• ½ teaspoon salt, plus more to taste 
• 3 cups chopped kale 
• Juice of 1 lemon 

Optional: 

• 3–4 pieces dried astragalus root 
• ½–1 teaspoon ground turmeric 

Directions 

1. Add the beans, sweet potato, carrots, onion, garlic, ginger, vegetable broth, thyme, rosemary, black pepper and salt to your slow cooker. If using astragalus and turmeric, add them now. 
2. Cover and cook on LOW for 7–8 hours or HIGH for 4–5 hours, until the vegetables are tender. 
3. Remove and discard the astragalus root pieces. 
4. Stir in the kale, cover and cook for another 5–10 minutes, or until the kale is tender. 
5. Stir in the fresh lemon juice. Taste and adjust the seasoning as needed. 
6. Ladle into bowls and serve warm. 

Make It Work for You 

This soup is easy to adapt to whatever you already have in the kitchen. Swap kale for spinach, use butternut squash instead of sweet potato or add another favorite vegetable that needs to be used up. 

You can also portion leftovers into individual containers for an easy lunch or freeze a batch for a future meal. Because supporting your wellness doesn't always need another thing on your to-do list. Sometimes, it can be as simple as letting the slow cooker handle dinner while you handle everything else!