How To Make Healthy Quinoa and Kale Minestrone Soup
You’d be hard-pressed to find a vegan, gluten-free dish that’s as hearty as this kale minestrone soup. It’s loaded with beans, carrots, & chickpeas.
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
- 3½tbspfresh 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
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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.
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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.
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Add in dry quinoa and green beans then cover and cook for 10 to 15 minutes longer.
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Add cannellini beans, chick peas, kale, parsley and lemon juice and cook, uncovered, for about 5 minutes until kale has wilted.
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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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