This healthy quinoa and kale minestrone soup is a hearty and nutritious meal that combines a variety of fresh vegetables, beans, and herbs. Packed with protein and fiber, it's perfect for a cozy dinner or a light lunch. The combination of quinoa, kale, and a medley of colorful vegetables makes this soup both satisfying and vibrant.
Photos of Healthy Quinoa and Kale Minestrone Soup Recipe
If you don't typically stock quinoa or kale, you might need to make a trip to the supermarket. Quinoa is a protein-rich grain that can usually be found in the grains or organic section. Kale is a leafy green often located in the produce aisle, sometimes near other greens like spinach and chard. Keep an eye out for unsalted versions of vegetable broth and tomatoes to control sodium levels.
Ingredients for Healthy Quinoa and Kale Minestrone Soup
Yellow onion: Adds a sweet and savory base flavor.
Carrots: Adds natural sweetness and color.
Celery: Provides a subtle, salty flavor and crunch.
Olive oil: Used for sautéing vegetables to enhance their flavors.
Zucchini: Adds texture and mild flavor.
Red bell pepper: Adds sweetness and vibrant color.
Garlic: Infuses the soup with a fragrant, savory aroma.
Vegetable broth: Forms the base of the soup, adding depth and richness.
Tomatoes: Adds acidity and richness.
Parsley: Adds freshness and a hint of peppery flavor.
Rosemary: Adds a woody, aromatic flavor.
Thyme: Adds earthiness and subtle minty undertones.
Salt: Enhances all the flavors in the soup.
Black pepper: Adds a mild heat and spice.
Quinoa: A protein-packed grain that adds texture and nutritional value.
Green beans: Adds a crisp texture and freshness.
Cannellini beans: Adds creaminess and protein.
Chick peas: Adds a nutty flavor and protein.
Kale: Adds a slight bitterness and a lot of nutrients.
Lemon juice: Adds brightness and acidity.
One reader, Dan Edge says:
This healthy quinoa and kale minestrone soup is a delightful, hearty meal. The flavors blend perfectly, and the fresh ingredients make it incredibly nourishing. It's easy to prepare and perfect for a cozy night in. Highly recommend!
Techniques Required for Making Quinoa and Kale Minestrone Soup
How to dice vegetables: Dice the onion, carrots, celery, zucchini, and red bell pepper into small, uniform pieces to ensure even cooking. How to sauté: Heat olive oil in a large stockpot over medium-high heat and cook the diced vegetables until they are softened and slightly caramelized. How to crush garlic: Use a garlic press or the flat side of a knife to crush the garlic cloves before adding them to the pot. How to bring to a boil: Increase the heat to high until the liquid in the pot starts to bubble vigorously. How to cook quinoa: Add dry quinoa to the soup and let it cook until it becomes tender and expands. How to wilt kale: Add fresh kale to the hot soup and cook until it softens and reduces in volume.
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
Technique Tip for Enhancing the Flavor of Minestrone Soup
To enhance the flavor of the vegetable broth, consider roasting the vegetables before adding them to the soup. Simply toss the diced onion, carrots, celery, zucchini, and red bell pepper with a bit of olive oil and roast in a preheated oven at 400°F for about 20 minutes until they are slightly caramelized. This step will add a deeper, richer flavor to your quinoa and kale minestrone soup.
Time-Saving Tips for Preparing Minestrone Soup
Prep ingredients ahead: Chop onion, carrots, celery, zucchini, and red bell pepper in advance and store them in the fridge.
Use pre-cooked beans: Opt for canned cannellini beans and chick peas to save cooking time.
Instant quinoa: Use instant quinoa which cooks faster than regular quinoa.
Pre-washed kale: Buy pre-washed and chopped kale to skip the cleaning step.
Batch cook: Make a larger batch of soup and freeze portions for future meals.
Substitute Ingredients For Healthy Quinoa and Kale Minestrone Soup Recipe
yellow onion - Substitute with red onion: Red onions have a slightly milder flavor and add a bit of color to the soup.
carrots - Substitute with parsnips: Parsnips have a similar texture but a sweeter, earthier flavor.
celery - Substitute with fennel: Fennel adds a slight anise flavor which can be a nice twist.
olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a neutral flavor.
zucchini - Substitute with yellow squash: Yellow squash has a similar texture and mild flavor.
red bell pepper - Substitute with orange bell pepper: Orange bell peppers are equally sweet and colorful.
garlic - Substitute with shallots: Shallots provide a milder, sweeter flavor that can complement the soup.
unsalted vegetable broth - Substitute with unsalted chicken broth: Chicken broth adds a richer flavor while still being a healthy option.
unsalted tomatoes - Substitute with fresh tomatoes: Fresh tomatoes can provide a more vibrant and fresh flavor.
fresh parsley - Substitute with fresh cilantro: Cilantro adds a different but equally fresh and vibrant flavor.
dried rosemary - Substitute with dried oregano: Oregano has a robust flavor that can complement the other ingredients well.
thyme - Substitute with marjoram: Marjoram has a similar but slightly sweeter flavor.
salt - Substitute with soy sauce: Soy sauce can add a depth of flavor and umami without needing as much salt.
freshly ground black pepper - Substitute with white pepper: White pepper has a milder flavor and can blend more seamlessly into the soup.
dry quinoa - Substitute with farro: Farro has a chewy texture and nutty flavor that works well in soups.
green beans - Substitute with asparagus: Asparagus adds a different texture and a slightly sweet, earthy flavor.
cannellini beans - Substitute with navy beans: Navy beans have a similar texture and mild flavor.
chick peas - Substitute with lima beans: Lima beans offer a creamy texture and mild flavor.
fresh kale - Substitute with spinach: Spinach has a milder flavor and softer texture.
lemon juice - Substitute with lime juice: Lime juice provides a similar acidity and fresh citrus flavor.
Best Way to Present Quinoa and Kale Minestrone Soup
Serve in a deep, wide-rimmed bowl: Choose a pristine white bowl to allow the vibrant colors of the quinoa and kale minestrone soup to stand out. The wide rim provides space for artistic garnishing.
Garnish with fresh herbs: Finely chop some extra fresh parsley and sprinkle it delicately over the soup. Add a small sprig of thyme on top for an aromatic touch.
Drizzle with high-quality olive oil: Just before serving, drizzle a few drops of premium olive oil over the soup. This adds a glossy finish and enhances the flavor profile.
Add a lemon twist: Place a thin slice of lemon on the rim of the bowl. This not only adds a pop of color but also hints at the lemon juice used in the soup, inviting diners to squeeze it for an extra burst of freshness.
Serve with artisan bread: Accompany the soup with a slice of warm, crusty artisan bread. Place it on a small plate or a wooden board beside the bowl to complement the rustic yet refined presentation.
Use microgreens for a touch of elegance: Scatter a few microgreens over the soup. These delicate greens add a sophisticated touch and a slight crunch to the dish.
Highlight the beans: Ensure that a few cannellini beans and chick peas are visible on the surface of the soup. This showcases the hearty ingredients and adds visual interest.
Create a color contrast: Position a few pieces of red bell pepper and green beans prominently in the bowl. The contrasting colors will make the dish more visually appealing.
Serve with a side of infused water: Offer a glass of cucumber and mint-infused water alongside the soup. This refreshing beverage complements the healthy theme and cleanses the palate.
Use a soup spoon with a unique design: Choose a soup spoon with an elegant handle or a unique design. This adds a final touch of sophistication to the dining experience.
Essential Kitchen Tools for Making Minestrone Soup
Large stockpot: A big pot used for cooking the soup, allowing enough space for all the ingredients to simmer and blend together.
Wooden spoon: Ideal for stirring the vegetables and soup without scratching the pot.
Cutting board: A surface for chopping all the vegetables to ensure they are evenly cut.
Chef's knife: A sharp knife for efficiently dicing the onion, carrots, celery, zucchini, and red bell pepper.
Measuring cups: Used to measure the correct amount of vegetable broth, quinoa, and other ingredients.
Measuring spoons: Essential for accurately measuring the olive oil, herbs, and lemon juice.
Can opener: Necessary for opening the cans of tomatoes, cannellini beans, and chickpeas.
Garlic press: A tool to easily mince the garlic cloves.
Ladle: Used for serving the soup into bowls.
Colander: Useful for rinsing the quinoa and draining the canned beans.
Vegetable peeler: Handy for peeling the carrots before dicing them.
Tongs: Useful for adding and stirring the kale into the soup.
Timer: Helps keep track of the cooking times for each step to ensure everything is cooked perfectly.
How To Store and Freeze Homemade Minestrone Soup
Allow the minestrone soup to cool completely before storing or freezing. This will prevent the formation of condensation, which can lead to spoilage and freezer burn.
For short-term storage, transfer the cooled soup to an airtight container and refrigerate for up to 5 days. The flavors will continue to develop over time, making the soup even more delicious.
If you plan to freeze the soup, consider portioning it into individual serving sizes for convenience. Use freezer-safe containers or resealable bags, leaving some headspace to allow for expansion during freezing.
Label the containers or bags with the date and contents to keep track of your frozen inventory. The quinoa and kale minestrone soup can be stored in the freezer for up to 3 months.
When you're ready to enjoy the frozen soup, thaw it overnight in the refrigerator. If you need to thaw it more quickly, place the container in a bowl of cold water, changing the water every 30 minutes until the soup is fully thawed.
Reheat the thawed soup in a saucepan over medium heat, stirring occasionally, until it reaches the desired temperature. You may need to add a little water or vegetable broth to adjust the consistency, as the quinoa may absorb some liquid during storage.
If you've added pasta to your minestrone soup, keep in mind that it may become softer and more mushy after freezing and reheating. If you prefer a firmer texture, consider cooking the pasta separately and adding it to the soup just before serving.
How To Reheat Leftover Minestrone Soup
The best way to reheat leftover healthy quinoa and kale minestrone soup recipe is on the stovetop. Pour the desired amount of soup into a saucepan and heat it over medium-low heat, stirring occasionally, until it reaches your desired temperature. This method ensures that the quinoa, vegetables, and beans are evenly heated without becoming mushy or overcooked.
If you're short on time, you can also reheat the minestrone soup in the microwave. Transfer the desired portion to a microwave-safe bowl and cover it with a damp paper towel to prevent splatters. Heat the soup in 30-second intervals, stirring between each interval, until it's heated through. Be careful when removing the bowl from the microwave, as it may be hot.
For a quick and easy lunch, consider reheating the healthy quinoa and kale minestrone soup in a thermos. In the morning, heat the soup on the stovetop or in the microwave until it's piping hot. Pour the hot soup into a pre-warmed thermos and seal it tightly. The soup will stay warm for several hours, making it perfect for a midday meal at work or school.
If you find that the minestrone soup has thickened too much upon reheating, simply add a splash of vegetable broth or water to thin it out to your desired consistency. Taste the soup and adjust the seasoning with salt and pepper if needed.
To add a fresh twist to your leftover healthy quinoa and kale minestrone soup, consider garnishing it with a sprinkle of grated Parmesan cheese, a dollop of pesto, or some freshly chopped herbs like basil or parsley. These toppings will brighten up the flavors and make the reheated soup feel like a brand new meal.
Random Fact About Minestrone Soup
A random fact about this recipe is that quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes the quinoa and kale minestrone soup not only delicious but also a nutritious option for those looking to increase their protein intake without consuming animal products.
Is Making Quinoa and Kale Minestrone Soup at Home Cost-Effective?
This healthy quinoa and kale minestrone soup recipe is quite cost-effective for a household. The use of vegetables like onion, carrots, celery, zucchini, and kale keeps the cost low while providing a nutrient-dense meal. Quinoa and beans add protein and fiber without breaking the bank. The approximate cost for a household of 4 people is around $15-$20 USD. Overall Verdict: 8/10.
Is This Minestrone Soup Healthy or Unhealthy?
This quinoa and kale minestrone soup recipe is a nutritious and wholesome choice. Here's why:
- It's packed with a variety of vegetables, including onion, carrots, celery, zucchini, red bell pepper, and kale, providing an array of vitamins, minerals, and antioxidants.
- Quinoa, a protein-rich pseudocereal, adds a healthy dose of plant-based protein and fiber to the soup.
- The recipe uses unsalted vegetable broth and tomatoes, which helps control the sodium content.
- Cannellini beans and chickpeas provide additional protein and fiber, promoting satiety and digestive health.
- The use of olive oil for sautéing offers healthy monounsaturated fats.
- Fresh herbs like parsley, rosemary, and thyme add flavor without relying on excessive salt or unhealthy additives.
To further enhance the nutritional value of this already healthy soup, consider the following suggestions:
- Increase the variety of vegetables by adding leafy greens like spinach or Swiss chard, or include nutrient-dense options like mushrooms or sweet potatoes.
- Experiment with different types of beans, such as kidney beans or black beans, to diversify the protein and fiber content.
- Use whole grain pasta or ancient grains like farro or barley in place of some of the quinoa for added texture and nutrients.
- Incorporate more aromatic herbs and spices, such as basil, oregano, or smoked paprika, to boost flavor without increasing calorie or sodium content.
- Serve the soup with a side of whole grain bread or a sprinkle of grated Parmesan cheese for a satisfying and well-rounded meal.
Editor's Thoughts on This Quinoa and Kale Minestrone Soup Recipe
This quinoa and kale minestrone soup is a delightful blend of hearty and healthy ingredients. The combination of fresh vegetables, protein-rich quinoa, and beans creates a nourishing meal. The addition of rosemary, thyme, and lemon juice adds a refreshing depth of flavor. The kale provides a nutritious boost, while the variety of textures keeps each bite interesting. It's a well-balanced, satisfying dish perfect for a wholesome lunch or dinner.
Enhance Your Healthy Quinoa and Kale Minestrone Soup Recipe with These Unique Side Dishes:
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Why trust this Healthy Quinoa and Kale Minestrone Soup Recipe:
This quinoa and kale minestrone soup recipe is a nutritious powerhouse, packed with fresh vegetables and protein-rich beans. The combination of zucchini, red bell pepper, and kale ensures a burst of vitamins and minerals in every bite. Using unsalted vegetable broth and fresh herbs like parsley, rosemary, and thyme enhances the flavor without added sodium. The addition of lemon juice at the end brightens the dish, making it both delicious and healthy. Trust this recipe for a wholesome, satisfying meal.
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