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Calories653
Protein31.3g
Carbs119.6g
Fat8g
Fiber24.5g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
866.42 mcg RAE96.3% DV100% coverage
Vitamin C
59.7 mg66.3% DV100% coverage
Vitamin D
0 mcg0% DV100% coverage
Vitamin B6
0.98 mg57.6% DV100% coverage
Vitamin B12
0 mcg0% DV100% coverage
Folate
507.82 mcg DFE127% DV100% coverage
Calcium
336.02 mg25.8% DV100% coverage
Iron
8.88 mg49.4% DV100% coverage
Magnesium
253.42 mg60.3% DV100% coverage
Potassium
2,208 mg47% DV100% coverage
Phosphorus
574.02 mg45.9% DV100% coverage
Zinc
3.36 mg30.5% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Use kidney beans: Add tomatoes, onion, carrot, garlic, oil, rosemary, oregano, pepper, salt, 420 g water, and 180 g drained kidney beans to a slow cooker. Cook covered on HIGH for 3 hours to 165°F and mash one-quarter of the beans. Add 50 g dry pasta for 22 to 28 minutes, wilt 50 g spinach for 3 minutes, and rest uncovered 10 minutes. Remains vegan. Contains wheat from pasta. Kidney beans keep protein and fiber similar with a darker, firmer texture.
Use lentils instead of pasta: Load the slow cooker with tomatoes, onion, carrot, garlic, oil, herbs, pepper, salt, 180 g white beans, 80 g rinsed dry red lentils, and 500 g water. Cook covered on HIGH for 3 hours 30 minutes to 165°F, stir thoroughly, wilt 50 g spinach for 5 minutes, and rest uncovered 10 minutes. Remains vegan and removes wheat from the base recipe. Verify packaged ingredients when avoiding gluten. Lentils raise protein and fiber while creating a thicker, less pasta-like soup.
Storage and reheating
Refrigerate for up to 4 days.
Freezer-friendly for up to 45 days.
Suggested reheating: Microwave, Pan.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.
A microwaved sweet-potato shortcut is explicitly disclosed before air-frying, then hot black beans and salsa fill both halves with avocado added fresh.