Healthy Vegetarian Quinoa and Kale Minestrone Soup

A delicious take on a classic, this healthy vegetarian quinoa and kale minestrone soup is hearty, flavorful and full of good for you nutrients.

kale and quinoa minestrone

 

My grandmother used to say the secret to being a good cook is patience. That’s why I like making soups. It’s a good exercise in patience. You have to chop everything, so that each spoonful has all the ingredients evenly proportioned for balanced flavor.

We had a few rainy days here in Southern California, and it instantly made me want to have a hearty soup. Here is everything you’ll need to make this hearty fall soup.

Ingredients 

(scroll for the recipe and portions)

  • yellow onion, chopped
  • carrots, chopped
  • celery, chopped
  • zucchini, chopped
  • green beans, cut into ½ an inch
  • ½ red bell pepper, diced
  • garlic, minced
  • can of crushed tomatoes
  • olive oil
  • uncooked quinoa
  • Cannellini beans, drained and rinsed
  • chick peas, or garbanzo beans drained and rinsed
  • kale, with ribs removed
  • limes
  • sprig of thyme
  • bay leaves
  • Vegeta (optional)
  • 5 cups of vegetable stock
  • salt & pepper to taste
This may seem like a lot of ingredients, but these veggies really work well together with the beans to create a hearty and flavorful soup.

minestrone soup

kale and quinoa minestrone soup

What Makes This Vegetarian Soup Hearty and Filling?

Chick peas! I’m a big fan of chickpeas or garbanzo beans. Chick peas in particular are high in protein and make an excellent replacement for meat in vegetarian or vegan dishes.

I love using them as a protein in dishes as they are a rich source of vitamins, minerals and fiber. Chickpeas are also high in fiber, a rich source of vitamins and fiber. In short, a great addition to this healthy vegetarian quinoa and kale minestrone soup.

 

healthy soup

Does Quinoa Get Soggy in Soup?

If you haven’t used quinoa in your soup recipes yet, this is one that’s sure to help you make the plunge. The cooked quinoa adds a nice texture and mild flavor, plus it won’t get soggy or break down like pasta and rice tends to when served as leftovers.

healthy minestrone

Serve the soup with sliced avocado, grated parmesan cheese and  a sliver of lime for additional flavor.

Print The Minestrone Soup Recipe

kale and quinoa minestrone

Quinoa and Kale Minestrone Soup

A delicious take on a classic, this healthy vegetarian quinoa and kale minestrone soup is hearty, flavorful and full of good for you nutrients.

Ingredients
  

  • 1 large yellow onion, chopped
  • 2 medium carrots, chopped
  • 2 stalks of celery, chopped
  • 2 zucchini, chopped
  • 1 cup green beans, cut into 1/2 inch
  • 1/2 red bell pepper, diced
  • 2 garlic cloves, minced
  • 1 28oz can of crushed tomatoes
  • 2 tbsp olive oil
  • 3/4 cup uncooked quinoa
  • 1 15 oz Cannellini beans can, drained and rinsed
  • 1 15 oz Garbanzo beans or chick peas, drained and rinsed
  • 1 cup kale, chopped, ribs removed
  • 2 bay leaves
  • 2 limes
  • 1 sprig of thyme
  • 1 tbsp vegeta seasoning or herbs de provence
  • 5 cups vegetable stock

Instructions
 

  • In a large pot, heat olive oil over a medium heat. Add onion, carrot and
    celery. Sauté the mixture until soft.
  • Add zucchini, green beans, pepper and
    sauté for another few minutes, until all vegetables are soft. Add garlic.
  • Add the drained Cannellini beans and chick peas.
  • Add crushed tomatoes, spices and Vegeta or seasoning of your choice to the mixture. Top with vegetable stock,
    season with salt and pepper to taste. Bring the mixture to boil.
  • Spoon out the thyme sprig and the bay leaves.
  • Add uncooked quinoa and let the soup simmer for another
    20-25 minutes. Add kale and cook for another several minutes.

4 Comments

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    […] Quinoa and Kale Minestrone Soup […]

  • Reply The French Technique to a Clean Kitchen - ...besos, Alina…besos, Alina February 24, 2016 at 11:19 AM

    […] Practice the mise-en-place technique with one of my favorite soup recipes, found here. […]

  • Reply Yan November 10, 2015 at 5:47 AM

    What a beautiful soup! I love making soup too- reminds me of grandma and also love everything coming together slowly.

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