Healthy Kale and Quinoa Minestrone Soup Recipe

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Sylvia
Sylvia February 3, 2021
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How To Make Healthy Kale and Quinoa Minestrone Soup

You’d be hard-pressed to find a vegan and gluten-free dish that’s as hearty & filling as this minestrone soup. It’s loaded with beans, carrots, & chickpeas.

Preparation: 15 minutes
Cooking: 1 hour
Total: 1 hour 15 minutes
Serves:

Ingredients

  • 1largeyellow onion,(2 cups), diced
  • 3mediumcarrots,(1½ cups), diced
  • 2stalkscelery,(1 cup), diced
  • 2tbspolive oil
  • 2cupszucchini,(from about 2 small), diced
  • 1redbell pepper,diced
  • 3clovesgarlic,minced
  • 7cupsunsalted vegetable broth
  • 28ozunsalted tomatoes,(1 can), crushed
  • tbspfresh parsley,chopped
  • 1tspdried rosemary,crushed
  • 1tspthyme,dried
  • salt and freshly ground black pepper,to taste
  • ¾cupdry quinoa
  • 2cupsgreen beans,cut into 1-inch segments
  • 15ozcannellini beans,(1 can), drained and rinsed
  • 15ozchick peas,(1 can), drained and rinsed, aka garbanzo beans
  • 2cupsfresh kale,heaping, chopped, thick ribs removed before chopping
  • 1tbsplemon juice

Instructions

  1. In a large stockpot, heat olive oil over medium-high heat. Add diced onion, carrots and celery and saute about 5 minutes, until softened. Add in zucchini, red bell pepper and saute 2 minutes, then add garlic and cook 1 minute longer.

  2. Add in vegetable broth, crushed tomatoes, rosemary, thyme, season with salt and pepper to taste. Bring mixture to a boil, then reduce heat to medium and allow soup to gently boil, covered for 20 minutes.

  3. Add in dry quinoa and green beans then cover and cook for 10 to 15 minutes longer.

  4. Add cannellini beans, chick peas, kale, parsley and lemon juice and cook, uncovered, for about 5 minutes until kale has wilted.

  5. Serve warm.

Nutrition

  • Calories: 373.86kcal
  • Fat: 5.71g
  • Saturated Fat: 0.88g
  • Monounsaturated Fat: 2.90g
  • Polyunsaturated Fat: 1.41g
  • Carbohydrates: 64.09g
  • Fiber: 16.32g
  • Sugar: 11.25g
  • Protein: 20.43g
  • Sodium: 1294.32mg
  • Calcium: 218.05mg
  • Potassium: 1769.87mg
  • Iron: 8.37mg
  • Vitamin A: 325.26µg
  • Vitamin C: 74.40mg
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