Crock Pot Recipe: Duck Breast + Red Cabbage + Kale + Spinach +Tofu + Beech Mushrooms

Crock Pot Recipe: Duck Breast + Red Cabbage + Kale + Spinach +Tofu + Beech Mushrooms

Jun 16, 2017
2010 Views 16 Comments

Do you enjoy cooking with your crock pot? I know I do because it’s simple and slow cooking always taste the best. But, did you think you could actually drink your vitamins? And I’m not referring to juicing, but a delicious crock pot recipe that is perfect for soup lovers.

This meal is not only healthy but high in protein!

How To Prepare Your Healthy Crock Pot Soup

5 from 1 reviews
Boneless Duck Breast + Kale + Spinach +Tofu + White Beech Mushrooms
 
Author:
Recipe type: Crock Pot
Ingredients
  • Meat
  • 1 lbs. of boneless duck breast
  • Fat 49.22 (g) Protein 111.13 (g) Carbs 0 (g)
  • Veggies
  • 1 large red onion
  • 1 cup of celery
  • 1-bushel white beech mushrooms
  • Protein 2.52 (g) Carbs 2.5 (g)
  • 1 cup of edamame
  • Protein 22 (g) Carbs 18 (g)
  • 1 lbs. Korean Sweet Potato
  • Protein 7.12 (g) Carbs 91.26 (g)
  • 3 oz. House Foods Tofu Extra Firm w/ 32 mg of DHA Omega
  • Protein 8 (g) Carbs 1 (g)
  • ½ Red Cabbage Head
  • Seasoning
  • Oigatuo Tsuyu Soup Base
  • Protein 1 (g) Carbs 5 (g)
Instructions
  1. All items on the list need to be chopped up except for the mushrooms. However, the mushroom is connected at the bottom, simply cut the connecting end off and separate the mushroom.

Vitamins In Your Crock Pot Soup

Red Onion

Approximate

biotin27%
manganese16%
copper16%
vitamin B616%
vitamin C15%
fiber12%
phosphorus11%
potassium10%
vitamin B18%
folate8%

Celery

Approximate

vitamin K 33%
molybdenum 11%
folate 9%
potassium 8%
fiber 6%
manganese 5%
vitamin B2 5%
pantothenic acid 5%
copper 4%
calcium 4%
vitamin C 4%
vitamin B6 4%
phosphorus 3%
magnesium 3%
vitamin A 3%

1 Bushel White Beech Mushrooms

Approximate

copper 72%
pantothenic acid 52%
selenium 33%
vitamin B29%
zinc 9%
manganese 8%
vitamin B6 7%
vitamin B3 7%
choline 6%
fiber 6%
vitamin D5%
folate 4%

1 Cup of Edamame

Approximate

molybdenum 287%
copper 78%
manganese 71%
phosphorus 60%
protein 57%
iron 49%
omega-3 fats 43%
fiber 41%
vitamin B2 38%
magnesium 37%
vitamin K 37%
potassium 25%

1 lbs. Korean Sweet Potato

Approximate

vitamin A 214%
vitamin C 52%
manganese 50%
copper 36%
pantothenic acid 35%
vitamin B6 34%
biotin 29%
potassium 27%
fiber 26%
vitamin B319%
vitamin B118%
vitamin B216%
phosphorus15%

3 oz. House Foods Tofu Extra firm w/ 32 mg of DHA Omega

Approximate

calcium 77%
manganese 67%
copper 48%
selenium 36%
protein 36%
phosphorus 31%
omega-3 fats 28%
iron 17%
magnesium 16%
zinc 16%
vitamin B11 5%

1/2 Red Cabbage Head

Approximate

vitamin K 79%
vitamin C 69%
vitamin B6 20%
manganese 17%
fiber 16%
potassium 11%
copper 9%
vitamin B19%
folate 9%
choline 8%
phosphorus 7%
vitamin B 27%
selenium 6%
magnesium 6%
iron 6%
calcium 6%
pantothenic acid 5%
protein 5%
vitamin B3 4%

1 Cup of Kale

Approximate

vitamin K 1180%
vitamin A 98%
vitamin C 71%
manganese 27%
copper 22%
vitamin B6 11%
fiber 10%
calcium 9%
potassium 8%
iron 7%
vitamin E 7%
vitamin B2 7%
magnesium 6%
vitamin B1 6%
protein 5%
phosphorus 5%
omega-3 fats 5%
vitamin B3 4%
folate 4%

Spinach

Approximate

vitamin K 987%
vitamin A 105%
manganese 84%
folate 66%
magnesium 39%
iron 36%
copper 34%
vitamin B2 32%
vitamin B6 26%
vitamin E 25%
calcium 24%
vitamin C24%
potassium 24%
fiber 17%
vitamin B1 14%
phosphorus 14%
zinc 12%
protein 11%
choline 8%
omega-3 fats 7%
vitamin B3 6%
selenium 5%
pantothenic acid 5%

You can mix and match, change up the veggies in this recipe. The best part about cooking with your crock pot is that slow cooking gives any soup rich flavor. This is optional, but you can also add the fat from the duck into your soup, I did this just to encourage more savor to the broth. You don’t have to eat the fat. Hope you enjoy slow cooking!

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16 Comments

    • Yeah, crock pot recipes can be loaded with vitamins that you need. I still like taking supplements, but it’s nice to drink/eat your vitamins too when you can. ๐Ÿ™‚

      Reply
    • I love cooking too! I want to do more healthy cooking and am trying to “think outside of the box” with recipes. Because it gets boring eating the same stuff usually. ๐Ÿ™‚

      Reply
  1. I’m always looking for good nutritious crock pot meals. These ingredients together sound pretty tasty. I never knew red onion, kale, and Korean sweet potatoes contained so many vitamins. Thanks for sharing, I’m going to have to try this one.

    Reply
    • Yeah, Korean sweet potato has loads of vitamins. I had no idea until I researched it. But, kale, of course, has so many vitamins and nutrients. I love crock pot recipes and hope you get to try it.

      Reply
  2. Love the recipe and it would be perfect for me cause i am always trying to watch out what i eat. It looks so healthy and fulfilling. Also loved how you mentioned the nutrition info.

    Reply
    • Yeah, it’s amazing if you look up each ingredient, how many vitamins you are consuming. I think if everyone knew how healthy some of the foods they are not eating, they might be prone to eating them (kale, spinach, Korean sweet potato, etc.) ๐Ÿ™‚

      Reply
  3. I love cooking with my crock pot, and I’ve been meaning to give duck a go for the first time. This soup looks delicious and you very detailed very well just how nutritious it is. Bookmarking it for later use ๐Ÿ™‚ I don’t think we have enough bowls to divide the ingredients up though XD, we’ll just have to mix ’em before they go in the crock pot, and not be so organized.

    Thanks for detailing all this!

    Reply
    • Yep. I ended up using all of the bowls available. LOL Just for the video, I separated them like that, but to save dishes just dump it all in the crock pot! ๐Ÿ™‚ That’s the beauty of cooking with a crock pot. Thanks for stopping by and happy cooking! ๐Ÿ™‚

      Reply

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